EGO CrossFit – WOD

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CFG Open 15.3 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots 9/6 kg
100 double-unders

CFG Open 15.3 Scaled (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots 9/6 kg
200 single-unders

150313 (AMRAP – Rounds and Reps)

AMRAP x 14 min:
7 Pullups
50 Wall ball shots 9/6 kg
100 DU:s

Weightlifting

A1: Bicepscurl (5 sets x 8-12 reps, rest 60 sec)

A2: Roll-outs (5 sets x 10-20 reps)