EGO CrossFit – WOD
Metcon
150820 (AMRAP – Reps)
AMRAP x 20 min:
400 m Run + Max reps of unbroken Wall ball shots – every time you rest/drop the ball run another 400 m
150820 Green (AMRAP – Reps)
AMRAP x 20 min:
300 m Run + Max reps of unbroken Wall ball shots – every time you rest/drop the ball run another 300 m
Core
Not for time:
100 Situps
80 Back extensions
60 Bicycle situps
40 Barbell roll-out
20 Dragon fly
10 Wall climbs