EGO CrossFit – WOD
Weightlifting
A1: Barbell Row (4 sets x 6-8 reps @31X1, rest 45 sec)
A2: GHD Situps (4 sets x 10-12 reps, rest 45 sec)
B: Metcon (Weight)
Every minute, on the minute, for 9 minutes (3 sets of each):
1. 10 alt KB/DB snatches
2. 5-10 Push-Ups
3. 6-10 Strict Toes To Bar/Knees to arms
WOD Team
180528 Team (AMRAP – Rounds and Reps)
In teams of 2, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings
30 Wall Ball Shots
20 Box Jumps
10 Toes to Bar