EGO CrossFit – WOD
Weightlifting
A1: Romanian Deadlift (3 sets x 6-8 reps @3011, rest 60 sec )
A2: Supine Hamstring Curls with Medicine Ball (3 sets x 10 reps @ 11X0, rest 60 sec)
Metcon
151016 (Time)
2 RFT:
20 Hand-Release Pushups
Run 400 m
30 KBS
Run 400 m