EGO CrossFit – WOD

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Weightlifting

Single Arm Dumbell Press

Take 15 minutes to build to today’s 5-RM Single-Arm DB/KB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

Metcon

170605 (AMRAP – Rounds and Reps)

AMRAP x 12 minutes:
12 Power Cleans
12 Push Presses
12 Front-Racked Alternating Reverse Lunges

Team WOD

160611 (AMRAP – Reps)

2&2:
AMRAP x 30 min:
100 KBS
100 Burpee Box Jump Overs
100 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time.