EGO CrossFit – WOD

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Gymnastics

A1: Weighted Pull-ups (4 sets x 2-4 reps @21X0, rest 60 sec)

Weighted supinated-grip

A2: L-Sit (4 sets x 30-60 sec, rest 60 sec)

Metcon

160922 (Time)

5 rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots

Weightlifting Green

A1: Deadlift (3 sets x 8-10 reps @3011, rest 45 sec)

A2: Double-Unders (3 sets x 60 sec practice)

Metcon Green

160922 Green (Time)

5 rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots