EGO CrossFit – WOD
Weightlifting
A: Good Mornings (4 sets x 6-8 reps @21X1)
B: Metcon (Weight)
EMOM x 12 min:
1: 6-8 Arnold presses with dumbbells
2: 2-8 strict Pull-Ups
3: 8-12 Marching Plank
Metcon
C: 180416 (Time)
For time:
14-12-10-8-6-4-2 reps of:
One-Hand-Thrusters with Kettlebell/Dumbbell (7+7, 6+6, 5+5 osv.)
Sit-Ups
WOD Team
180416 Team (AMRAP – Rounds and Reps)
2&2
1. AMRAP x 6 min:
6 Burpees
6 Kettlebell swings
(Rest 3 min)
2. AMRAP x 6 min:
Max cal Assault bike
(Rest 3 min)
3. AMRAP x 6 min:
6 Wallballs
6 Box jumps
(Rest 3 min)
4. AMRAP x 6 min:
Max cal Row
(Rest 3 min)