EGO CrossFit – WOD

Metcon

171106 (Time)

2&2 for time:
50 Shuttle runs
100 Wall Ball Shots
100 Push-Ups
50 Shuttle runs

Weightlifting

Single arm dumbbell row (4 sets x 8 reps/arm @21X0, rest 45 sec)

Pull the dumbbell/kettlebell to your hip, not your chest.

Team WOD

161119 (Time)

In teams of 2, complete following for time:
Buy-in:
100 Bar Facing Burpees

Then 5 rounds of:
40 Wall Ball Shots
40 Abmat Sit-Ups
40 Push Press
40 Kettlebell swings

Cash-out:
200 Double-unders/300 Single-unders