EGO CrossFit – WOD
Weightlifting
A: Good Mornings (4 set x 6-8 reps @21X1)
B: Metcon (Weight)
EMOM x 12 min:
1: 6-8 Z-Press with dumbbells or kettlebells
2: 2-8 strict supinated Pull-Ups
3: 10-15 V-Ups
Metcon
C: 180409 (Time)
For time:
Buy in: 10 Burpees
10 Kettlebell snatches (5+5)
10 Sit-Ups
8 Kettlebell snatches (4+4)
8 Sit-Ups
6 Kettlebell snatches (3+3)
6 Sit-Ups
4 Kettlebell snatches (2+2)
4 Sit-Ups
2 Kettlebell snatches (1+1)
2 Sit-Ups
Buy out: 10 Burpees
WOD Team
140125 (Time)
TeamWOD 2&2:
Together for time:
3 RFT:
100 Squats
50 KB SDHP
40 Pull-ups
30 Burpee box jump overs
20 Wall climbs