EGO CrossFit – WOD
Gymnastics
Metcon (No Measure)
Every 2 min, for 12 min:
Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 sec
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10: Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12: L-Hang x 45 sec accumulated time
Metcon
160930 (3 Rounds for reps)
Against a 3 min running clock, complete:
400 m Run
Wall Ball Shots x Max reps
Rest 3 min
Repeat for a total of 3 sets.