EGO CrossFit – WOD
Metcon
150310 (AMRAP – Rounds and Reps)
4 rounds of:
AMRAP x 3 min:
9 Wall ball shots 9/6 kg
9 Box Jumps 60/40 cm
Rest 1 min
(Pick up where you leave off)
Core
8 sets of:
20 sec of Hollow Hold or Rocks
Rest 10 sec
Cash out
King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Alla måste köra Rx!