EGO CrossFit – WOD

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Metcon

150915 (4 Rounds for reps)

4 rounds of:
Against a 4 min running clock, complete:
25 KBS
Run 400 m
DU:s x Max Reps

Rest 4 min between rounds

Weightlifting

A1: Single arm dumbbell row (3 sets x 8-10 reps each @ 2111, rest 60 sec)

A2: Side Plank (3 sets x 45-60 seconds each side, rest 60 sec)