EGO CrossFit – WOD

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Metcon

170130 (AMRAP – Rounds and Reps)

AMRAP x 4 min:
”Fran”
21-15-9
Thrusters (95/65#)
Pull-Ups
Rest 4 min

AMRAP x 4 min:
”Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-Ups
Rest 4 min

AMRAP x 4 min:
”Grace”
30 Clean & Jerks (135/95#)

Team WOD

150124 (AMRAP – Reps)

In teams of 4:
3 rounds for max reps:
60 sec: Row (Calories)
60 sec: Pushups
60 sec: Box Jump Overs
60 sec: Situps
60 sec: Wall Ball Shots 9/6kg

(Rest 60 sec between sets)