EGO CrossFit – WOD

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Weightlifting

Shoulder Press (5 sets x 5 reps @20X1)

Rest 2 min between sets and use that time to work mobility and prepare for part B.

Metcon

161013 (Time)

4 rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

Weightlifting Green

A1: Shoulder Press (3 sets x 8-10 reps @20X1, rest 60 sec)

A2: Kettlebell swings (3 sets x 20-25 reps, rest 60 sec)

Metcon Green

161013 (Time)

For time:
Row 400 m
immediately followed by…
3 rounds of:
10 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 800 m