EGO CrossFit – WOD

Metcon

171220 (Time)

Complete rounds of 15, 12 and 9 reps for time of:
Row for calories
Commando-Push-Ups

(Commando-Push-Ups: Armhävning med höger knä till höger armbåge + armhävning med vänster knä till vänster armbåge = 1 repetition)

Weightlifting

Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell/Kettlebell Z-Press x 8 reps @2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @3110
(if you cannot perform with straight legs, try them from a tucked position)