EGO CrossFit – WOD

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Weightlifting

A1: Floor Press (4 sets x 6-8 reps)

A2: Single arm dumbbell row (4 sets x 10/10 reps)

Metcon

150610 (Time)

5 RFT:
15 Bar Facing Burpees
10 Thrusters
Rest 1:1

EGO CrossFit – WOD Green

Weightlifting Green

A: Thruster (4 sets x 6-8 reps)

B: Knees To Elbow (Practice kipping)

Metcon Green

150610 Green (Time)

5 RFT:
15 Bar Facing Burpees
10 Thrusters
Rest 1:1