EGO CrossFit – WOD
Weightlifting
A: Floor Press (3 sets x 12-15 reps @ 20X1, rest 45 sec)
B: Barbell Row (3 sets x 12-15 reps @ 20X1, rest 45 sec)
Metcon
141007 (Time)
For time:
100 DU:s
Then:
21-15-9:
KBS 32/24kg
Strict Pushups
Then:
100 DU:s
Gymnastics
8x 30 sec on : 30 sec off, alternating:
Odd – Chin up Hold
Even – Handstand Hold (facing the wall)