EGO CrossFit – WOD
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