EGO CrossFit – WOD
Weightlifting
A: Back Squat (5-5-4-4-3 reps @32X1)
B1: Walking lunges with dumbbells (3 sets of 6-12 reps)
Or kettlebells
A2: Strict pullups (3 sets x max reps @31X2 )
Metcon
C: 190902 (Time)
For time:
10-8-6-4-2 reps of:
One-arm Kettlebell Thrusters per arm
One-arm Kettlebell Row per arm
Goblet Squats
WOD Team
141206 (Time)
2&2 for time:
40 Burpees
100 Wall ball shots 9/6 kg
40 Burpees
100 Walking lunges
40 Burpees
100 KBS 24/16 kg
40 Burpees
100 Pushups
40 Burpees