EGO CrossFit – WOD
Gymnastics
A. 3 sets of:
1: Full Support Hold on Low Rings x 20 sec
2: Catch Position Hold on Low Rings x 10 sec
B. Negative Ring muscle-ups, 3 sets x 3 reps, (5-10 seconds lowering down)
Metcon
C: 190610 (Calories)
EMOM x 15 min:
1: 12 Windshield wipers (6/side)
2: 4 dual Kettlebell Deadlift + 4 dual Kettlebell Clean + 8 dual Kettlebell walking lunge steps
3: Assault bike 30 sec @85-90%
WOD Team
190610 Team (Time)
2&2, alternating each movement, complete 20 RFT:
5+5 One-arm Kettlebell Thrusters
10 No pushup Burpees over kettlebell
30 Double Unders/45 Single Unders
(Partner A performs 5+5 thrusters; Partner B performs 10 burpees; Partner A performs DU:s; Partner B performs 5+5 thrusters)