EGO CrossFit – WOD
Gymnastics
Handstand
Metcon
180116 (Time)
21-15-9 reps for time:
Plate Thruster
Burpees till platta
Skills
A1: Ring pushups (5 sets x 8-12 reps)
A2: One arm ringrow (5 sets x 4-7 reps/arm)
Take it easy on the negative phase, control.