EGO CrossFit – WOD

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Weightlifting

A1: Deadlift (5 sets x 3 reps )

A2: Bar Muscle-ups (5 sets x max reps)

Or MU progression

A2: Handstand Walk (5 sets x 45-60 sec )

Or 45-60 sec Nose-to-Wall Handstand Hold

Metcon

151104 (AMRAP – Rounds and Reps)

AMRAP x 6 min:
Row 150 m
8 Lateral Burpees over rower

Rest 2 min

AMRAP x 6 min:
30 DU:s
12 Wall ball shots

Rest 2 min

AMRAP x 6 min:
6 Shuttle runs
15 KBS

EGO CrossFit – WOD Green

Weightlifting Green

Every 2 min, for 20 min (5 sets of each):

A1: Deadlift (5 sets x 6-8 reps)

A2: Double-Unders (5 sets x 45-60 sec practice)

Metcon Green

151104 Green (AMRAP – Rounds and Reps)

AMRAP x 6 min:
Row 100 m
8 Lateral Burpees over rower

Rest 2 min

AMRAP x 6 min:
45 SU:s
12 Wall ball shots

Rest 2 min

AMRAP x 6 min:
6 Shuttle runs
15 KBS