EGO CrossFit – WOD
Weightlifting
Every 4 min for 16 min:
A1: Shoulder Press (4 sets x 6-8 reps)
A2: Strict pullups (4 sets x max reps)
Metcon
161114 (Time)
For time:
30 Push-Ups
75 Double-unders
30 Heavy Kettlebell Swings
75 Double-unders
30 Push-Ups
75 Double-unders
30 Heavy Kettlebell Swings
75 Double-unders
Team WOD
Pink Ribbon WOD (AMRAP – Reps)
2&2 AMRAP 45 min:
1. ”Karen”
150 Wall Balls 9/6kg
2. ”Fran”
21-15-9: Thruster 43/29,5kg, Pull-ups
3. ”Angie”
100 Pull-ups, 100 Pushups, 100 Sit-ups, 100 Squats