EGO CrossFit – WOD

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Weightlifting

A1: Front Squat (4 sets x 6-8 reps)

A2: Handstand (4 sets x 30-60 sec hold)

Metcon

150729 (Time)

3 RFT:
400 m Run
15 TTB
20 Wall ball shots

150729 Green (Time)

4 RFT:
300 m Run
10 Knees to arms
15 Wall ball shots

Core

Not for time:

100 Situps
80 Back extensions
60 Bicycle situps
40 Barbell roll-out
20 Dragon fly
10 Wall climbs