Daily Archives: 19 januari, 2016

Onsdag 160120

EGO CrossFit – WOD

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Metcon

The Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”
AMRAP x 4 min:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 85/55kg, RX = 60/45kg, Scaled = 45/30kg)

Rest 2 min, and then…

“Ben”
AMRAP x 4 min:
10 Power Cleans
20 Pullups

(Elite = 85/55kg, RX = 60/45kg, Scaled = 45/30kg)

Rest 2 min, and then…

“Beau”
AMRAP x 4 min:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 60/50cm ; Scaled – 60/50cm Step-Overs Allowed)
(Elite & RX = 9/6kg; Scaled – 6/3kg)

EGO CrossFit – WOD Green

Metcon Green

160120 Green (3 Rounds for reps)

AMRAP x 4 min:
5 OHS
10 Burpees Over the Barbell

Rest 2 min, and then…

AMRAP x 4 min:
5 Power Cleans
10 Pullups

Rest 2 min, and then…

AMRAP x 4 min:
10 Box Jump-Overs
10 Wall Ball Shots