EGO CrossFit – WOD

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Weightlifting

A1: Back Squat (5 sets x 3-5 reps @ 30X1, rest 60 sec)

A2: Single arm dumbbell row (5 sets x 8-10 reps @ 2020, rest 60 sec)

Metcon

151230 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
10 Power Cleans
20 Wall Ball shots
30 DU:s