EGO CrossFit – WOD

Gymnastics

Handstand

Metcon

180130 (Time)

For time:
”Karen” – 150 Wall ball shots 9/6 kg

Every time you stop or drop the ball:
5 Toes to bar + 10 Double-Unders/15 Single-Unders

Weightlifting

A1: Dumbbell/Kettlebell Z-Press (4 sets x 6-8 reps)

A2: Ring Rows (4 sets x 6-8 reps)

Keep them very strict and pause at chest. If you want to make them heavier you can put your feet at a box in front of you.