Torsdag 161027

EGO CrossFit – WOD

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Weightlifting

A1: Deadlift (4 sets x 6-8 reps, rest 60 sec)

A2: Single arm dumbbell row (4 sets x 10-12 reps @2111, rest 60 sec)

Metcon

161027 (Time)

For time:
Row 1000 m
followed immediately by . . .
3 rounds of:
30 Double-Unders
20 Kettlebell Swings (heavy)
10 Strict Handstand Push-Ups

Weightlifting Green

A1: Back Squat (4 sets x 8-10 reps @30X1, rest 60 sec)

A2: Strict pullups (4 sets x max reps, rest 60 sec)

Metcon Green

161027 Green (Time)

For time:
Row 1000 m
followed immediately by . . .
3 rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Push-Ups


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