EGO CrossFit – WOD

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Gymnastics

A1: Rope Climb (3 sets x 3)

A2: Pistols (3 sets x 30 (15/leg))

A3: Handstand (3 sets x 60 sec hold)

A4: L-hang (3 sets x 30 sec)

Metcon

150401 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
50 DU:s
20 KBS 24/16 kg
7 Jerks 60/45 kg

EGO CrossFit – WOD Green

Weightlifting Green

A: Shoulder Press (3 sets x 5 reps)

B: Power Clean (3 sets x 5 reps)

Metcon Green

150401 Green (Time)

AMRAP x 12 min:
28 SU:s
14 KBS 24/16 kg
7 Push press 35/25 kg