EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Good Mornings (4 set x 6-8 reps @22X1)

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: 180423 (Time)

4 rounds of:
10 alt Kettlebell snatches
10 Burpees
10 alt Kettlebell Clean & Jerk
8 Burpees
10 Kettlebell swings
6 Burpees

WOD Team

180423 Team (Time)

2&2, alternating each movement, complete 20 rounds for time of:
6/6 Kettlebell Push Press
30 Air Squats
6 Burpee Box Jump-Overs

P1 does push presses, P2 performs 30 Air Squats, P1 performs 6 Burpee Box Jump-Over, P2 does push presses etc.