EGO CrossFit – WOD

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Weightlifting

A1: Floor Press (4 sets x 4-6 reps @20X1, rest 60-90 sec)

A2: Single arm dumbbell row (4 sets x 8-10 reps each arm @2111, rest 60-90 sec)

Metcon

160225 (Time)

For time:
25 Shuttle runs
immediately followed by…
5 rounds of:
20 Wall Ball Shots
10 Ring Dips