EGO CrossFit – WOD

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Weightlifting

A: Floor Press (3 sets x 6-8 reps @ 20X1, rest 60 sec)

B: Barbell Row (3 sets x 6-8 reps @ 20X1, rest 60 sec)

Metcon

141015 (Time)

4 RFT:
10 STOH 60/40 kg
10 Burpee Box Jump Overs 60/40 cm
400 m Run
Rest 1 min

EGO CrossFit – WOD Green

Weightlifting Green

Shoulder Press (5 x 5 @4020)

Metcon Green

141015 (Time)

4 RFT:
10 STOH 60/40 kg
10 Burpee Box Jump Overs 60/40 cm
400 m Run
Rest 1 min