EGO CrossFit – WOD

Gymnastics

Handstand

Metcon

180111 (AMRAP – Reps)

4 sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps
Rest 30 seconds
30 seconds of Strict Toes to Bar
Rest 30 seconds

Skills

A1: Dumbbell/Kettlebell Z-Press (4 sets x 6-8 reps)

A2: Ring Rows (4 sets x 6-8 reps)

Pause at chest. Keep them very strict. If you want to make them heavier you can put your feet at a box in front of you.