EGO CrossFit – WOD

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Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 181126 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

15 Kettlebell Swings

12 Alternating Forward Lunges with Goblet Hold

9 Burpees over kettlebell

WOD Team

160604 (AMRAP – Rounds and Reps)

2&2:

AMRAP x 30 min:

400 m Run

30 KBS (heavy)

20 Box Jump-Overs

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs and Partner B will run 400 meters – and so on for 30 minutes.