EGO CrossFit – WOD
Gymnastics
A: Muscle-ups (6 sets x 3-5 reps, rest 90 sec )
Or:
A: Muscle-ups (4-5 sets x 4-6 reps, rest 90 sec )
Metcon
130930 (AMRAP – Reps)
5 rounds of:
Inom 2 min:
20 double unders
10 burpees
AMRAP push press 50/35kg
2 min rest
EGO CrossFit – WOD Green
Weightlifting Green
Power Clean (5 x 5)
130930 Green (Time)
5 rounds of:
In 3 min:
20 DU:s/60 SU:s
10 Burpees
AMRAP Push press 40/30 kg
2 min rest