EGO CrossFit – WOD
Weightlifting
A1: Turkish Get Up (4 sets x 2 reps/arm)
A2: Handstand (4 sets x 45-60 sec hold, rest 45 sec)
Metcon
151218 (Time)
4 RFT:
15 Shuttle runs
20 Wall Ball Shots
10 Pullups
Weightlifting Green
A1: Goblet Squat (4 sets x 10-12 reps, rest 60 sec)
A2: Single arm dumbbell row (4 sets x 8 reps/arm @21X0, rest 60 sec)
Metcon Green
151218 Green (Time)
5 Rounds for time of:
12 Shuttle runs
16 Wall Ball Shots
8 Pull-Ups