EGO CrossFit – WOD
Gymnastics
A. Muscle-ups 6 sets x 3-5 reps, rest 90 sec
or
A. Muscle-ups progression: 4-5 sets x 4-6 reps, rest 90 sec
Metcon
150903 (5 Rounds for time)
Every 8 minutes, for 40 minutes (5 sets) of:
800 m Run
21 KBS
12 Pullups
Note times for each set, and add them for total working time.