Måndag 170911

EGO CrossFit – WOD

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170911 (AMRAP – Rounds and Reps)

Against a 3-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of 3 minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set.

Team WOD

151010 (Time)

In teams of 3, complete 5 rounds each for time of:
Run 400 m
25 Goblet Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.