Onsdag 150520

EGO CrossFit – WOD

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Gymnastics

EMOM x 10

A1: Strict Ring dips (5 sets x 1-10 reps)

A2: Strict HSPU (5 sets x 1-10 reps)

Metcon

150520 (Time)

5 Rounds:
5 Thrusters
5 Pullups

4 Rounds:
7 Box jumps
7 TTB

3 Rounds:
10 Kettlebell push press (5l/5r)
10 Goblet squats

2 Rounds:
15 KBS
15 Burpees

1 Round:
400 meter Run

EGO CrossFit – WOD Green

Weightlifting Green

A1: Front Squat (4 sets x 6-8 reps)

A2: Ring Rows (4 sets x max reps)

Metcon Green

150520 Green (AMRAP – Rounds and Reps)

AMRAP x 20:
5 Ring row
10 Thrusters
200 m Run


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