EGO CrossFit – WOD
Gymnastics
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold
Metcon
170131 (Time)
4 rounds for time of:
7 Snatches
14 Toes to Bar
28 Mountain climbers
Metcon Green
170131 Green (Time)
4 rounds for time of:
7 Power Snatches
14 Sit-Ups
28 Mountain climbers