EGO CrossFit – WOD

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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