Daily Archives: 29 november, 2016

Onsdag 161130

EGO CrossFit – WOD

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Weightlifting

A1: Back Squat (5 sets x 3-5 reps @30X1)

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

Metcon

161130 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground)