EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (4 sets x 9-12 reps)

B: Barbell Row (4 sets x 9-12 reps)

Metcon

150422 (AMRAP – Reps)

AMRAP x 9 min:
9 Burpee Box Jump-Overs
9 Push Presses
9 Ring Dips

EGO CrossFit – WOD Green

Weightlifting Green

A: Overhead Squat (3 x 5 reps)

B: Deadlift (3 x 5 reps)

Metcon Green

150422 Green (AMRAP – Reps)

AMRAP x 9 min:
9 Burpee Box Jump-Overs
9 Push Presses
9 Strict Pushups