EGO CrossFit – WOD

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Weightlifting

A1: Turkish Get Up (4 sets x 2 reps/arm)

A2: Handstand (4 sets x 45-60 sec hold, rest 45 sec)

Metcon

151218 (Time)

4 RFT:
15 Shuttle runs
20 Wall Ball Shots
10 Pullups

Weightlifting Green

A1: Goblet Squat (4 sets x 10-12 reps, rest 60 sec)

A2: Single arm dumbbell row (4 sets x 8 reps/arm @21X0, rest 60 sec)

Metcon Green

151218 Green (Time)

5 Rounds for time of:
12 Shuttle runs
16 Wall Ball Shots
8 Pull-Ups