EGO CrossFit – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 12 min:

1: 30 sec Row

2: 6/6-8/8 Kettlebell C&J

3: 30 sec Assault bike

4: 10-14 Alt. Prisoner Box step ups

Light weights, easy pace.

Metcon

Julafton 2018 (AMRAP – Rounds and Reps)

2&2:

AMRAP x 10 min:

10 Kettlebell swings

10 Goblet squats

Partner goes Rowing 400/300 m, then switch

Rest 2 min

AMRAP x 10 min:

Wall balls

Partner goes Assault bike 10/8 cal, then switch

Rest 2 min

AMRAP x 10 min:

Box jump overs

Partner goes 12 alt. DB Snatch, then switch