EGO CrossFit – WOD

Gymnastics

Handstand

Metcon

180116 (Time)

21-15-9 reps for time:
Plate Thruster
Burpees till platta

Skills

A1: Ring pushups (5 sets x 8-12 reps)

A2: One arm ringrow (5 sets x 4-7 reps/arm)

Take it easy on the negative phase, control.