EGO CrossFit – WOD
Metcon
190123 (AMRAP – Rounds and Reps)
A. 2&2, AMRAP x 12 min:
12/10 cal Row
6 Devils press
8 Squats with DB:s on shoulders
Rest 3 min
B. 2&2, AMRAP x 12 min:
10/8 cal Assault bike
12 Kettlebell swings
8 Wall ball shots
WOD Team
171223 (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
20 Shuttle runs
20 Medicinball Squat Cleans
20 Toes to Bar
Partners can divided up the running, cleans and toes to bar however they’d like, but only one partner works at a time.