Fredag 180309

EGO CrossFit – WOD

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Metcon

Variant på CFG Open 18.3

180309 Team (Time)

2&2, 2 rounds for time of:

100 single-unders
20 goblet squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Strength

4-5 rounds of:
5-10 Dips
5-10 GHD Hip & Back extensions

4-5 rounds of:
8-12 Biceps curls
5-10 Roll-outs

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes