EGO CrossFit – WOD

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Metcon

150810 (Time)

800 m Run

Then 3 Rounds:
10 KBS
5 Goblet Squats
10 Pushups

800 m Run

Then 3 Rounds:
15 Situps
10 OH Walking Plate Lunge
10 Air Squats

800 m Run

Then 3 Rounds:
20 sec Hollow Hold
20 sec Handstand Hold
3 Wall climbs

150810 Green (Time)

400 m Run

Then 3 Rounds:
10 KBS
5 Goblet Squats
10 Pushups

400 m Run

Then 3 Rounds:
15 Situps
10 OH Walking Plate Lunge
10 Air Squats

400 m Run

Then 3 Rounds:
20 sec Hollow Hold
20 sec Plank Hold 
3 Wall climbs