EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (3 sets x 12-15 reps, rest 45 sec)

B: Strict pull-ups (3 sets x max reps reps, rest 60 sec)

Metcon

150121 (Time)

2&2, 3 rounds of:
40 Shuttle runs
40 Wall Ball Shots 9/6kg
40 KBS 24/16kg
40 Strict Pushups
(Alternate to complete)

EGO CrossFit – WOD Green

Weightlifting Green

Push Jerk (4-5 reps EMOM x 7)

Metcon Green

150121 Green (Time)

2&2, 3 rounds of:
30 Shuttle runs
30 Wall Ball Shots 9/6kg
30 KBS 24/16kg
30 Strict Pushups
(Alternate to complete)

Tabata-situps (AMRAP – Reps)

8 x 20 sec on, 10 sec off