EGO CrossFit – WOD

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Gymnastics

Every 2 min, for 18 min:

Min 1-2, 7-8 & 13-14:
Muscle-Ups x Max Reps in 45 sec
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Min 3-4, 9-10 & 15-16:
Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Min 5-6, 11-12 & 17-18:
L-Sit Hold x 45 sec accumulated time

Metcon

160412 (Time)

3 RFT:
15 Deadlifts (heavy)
30 Wall Ball Shots
60 DU:s

EGO CrossFit – WOD Green

Weightlifting Green

A1: Deadlift (5 sets x 5 reps, rest 60 sec)

A2: Dead hang/Active hang from bar (5 sets x 15-30, rest 60 sec)

Metcon Green

160413 Green (Time)

6 RFT:
5 Deadlifts
10 Wall Ball Shots
20 SU:s