EGO CrossFit – WOD
Gymnastics
A1: Weighted Pull-ups (4 sets x 2-4 reps @21X0, rest 60 sec)
Weighted supinated-grip
A2: L-Sit (4 sets x 30-60 sec, rest 60 sec)
Metcon
160922 (Time)
5 rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots
Weightlifting Green
A1: Deadlift (3 sets x 8-10 reps @3011, rest 45 sec)
A2: Double-Unders (3 sets x 60 sec practice)
Metcon Green
160922 Green (Time)
5 rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots