EGO CrossFit – WOD
Weightlifting
Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 )
Gymnastics
Pull-ups
EMOM x 5 min:
Max strict Pullups x 30 sec
EMOM x 5 min:
3-5 negative Pullups (starta med haka över stång)
Metcon
210407 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
15 Box jumps
12 DB/KB front rack forward lunges
9 Pushups