EGO CrossFit – WOD

Gymnastics

Ring Dips (5 sets x max reps @2111, rest 2 min)

Metcon

171221 (AMRAP – Reps)

8 Rounds:
:20 Seconds Goblet Squats
:10 Seconds Rest
:20 Seconds Double-Unders

:10 Seconds Rest
Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

Metcon Green

172121 Green (AMRAP – Reps)

8 Rounds:
:20 Seconds Goblet Squats
:10 Seconds Rest
:20 Seconds Single-Unders

:10 Seconds Rest
Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained