EGO CrossFit – WOD
Metcon
Fran (Time)
21-15-9 reps of:
Thrusters 42,5/30 kg
Pullups
Green Fran (Time)
21-15-9 reps for time:
Thrusters
Ring rows
Core
Not for time:
100 Situps
80 Back extensions
60 Bicycle situps
40 Barbell roll-out
20 Dragon fly
10 Wall climbs