EGO CrossFit – WOD
Gymnastics
A. Every 30 sec, for 3 min (3 sets) of:
1: Full Support Hold on Low Rings x 20 sec
2: Catch Position Hold on Low Rings x 10 sec
B. MU Ring Row, 3 sets x 6-8 reps @3030, rest 60 sec
Metcon
C: 190603 (Calories)
EMOM x 15 min:
1: 6-8 strict Toes to bar
2: 6 Dumbbell Deadlift + 6 Dumbbell Hang power cleans
3: Row 30 sec @85-90%
WOD Team
180604 Team (AMRAP – Rounds and Reps)
2&2 AMRAP x 30 min:
Person A runs 400 m
Person B does 1 round of:
10 Kettlebell Sumo Deadlift High Pull
10 Push-Ups
15 Situps
And then rests until A gets back Switch and repeat!