EGO CrossFit – WOD

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Weightlifting

A1: Bent over Kettlebell Row (3 sets x 6-8 reps @21X1, rest 45 sec)

2 kettlebells.

A2: GHD Situps (3 sets x 10-12 reps, rest 45 sec)

B: Metcon (Weight)

4 rounds not for time (try to go unbroken on each round)
7 Front Squats
6 Front Racked alt. forward Lunges
5 Cleans
4 Shoulder to overhead

Everything with 2 kettlebells. Rest as needed between rounds.

WOD Team

Team-Eva (Time)

10 rounds for time:
800m run
30 Kettlebell swings 24/16kg
30 Pull-ups