EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

Every 2 minutes, for 20 minutes (5 sets of each):

1: Shoulder Press (5 sets x 3-5 reps @20X1)

(if you make 5 reps, increase the load until you establish a strong 3-RM)

2: Single arm dumbbell row (5 sets x 6-8 reps/arm @20X1)

Metcon

170103 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters
8 Toes to Bar
50 Double-Unders