Måndag 180319

EGO CrossFit – WOD

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Weightlifting

A1: Front Squat (5 set x 5 reps @75%)

A2: Pull-ups (5 set x max reps)

Strict.

Strength

C. EMOM x 15 min (3 sets for quality):
Minute 1 – Rope Pull-Ups x 3-8 reps
Minute 2 – Plank x 40 sec
Minute 3 – One Arm Rows x 6-8 reps @2111 (Left Arm)
Minute 4 – One Arm Rows x 6-8 reps @2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

WOD Team

180319 Team (Time)

In teams of two, with only one person working at a time, complete:
100 Wall Ball Shots
200 Double-Unders
80 Wall Ball Shots
160 Double-Unders
60 Wall Ball Shots
120 Double-Unders