EGO CrossFit – WOD

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Weightlifting

A: Metcon (Weight)

4 rounds not for time:
Z-press with Dumbbell/Kettlebell x 6-8 reps
Ring Row with pause at chest x 6-8 reps

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

Metcon

B: 180618 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
30 Mountains climbers
20 Kettlebell swings
10 Goblet squats
5 Inch worms

WOD Team

160206 (Time)

2&2, with only one teammate working at a time, complete the following with quality:
100 Pushups
30 lengths Farmer’s Carry (heavy KB:s)
100 Wall Ball Shots
30 lengths Farmer’s Carry
100 Burpee Box Jump-Overs
30 lengths Farmer’s Carry

Gör få repetitioner och gör dem snygga innan ni byter 🙂