EGO CrossFit – WOD
A1. Spend 60 sec working through the progressions for the Bad Cheerleader jump to the bar.
A2. Every 30 sec, for 2 min (4 sets) of:
Target Reach Swing x 6-10 reps
*Aim for the center of the target, but don’t touch it. Feet should be pointing toward it during the entire set.
For 60 sec, perform one set of:
Bouncing Knees-To-Chest x max reps (goal is 50 reps)
For 60 sec, perform:
Bar Muscle-Up x 1 rep
*Reset on between reps, starting from the ground each time. Perform as many single bar muscle-ups as possible within the time cap.
B: 200325 (Time)
30-20-10 reps for time:
One arm DB Thrusters (15-10-5 per arm)
DB Box Step Overs
One arm Devils press (15-10-5 per arm)