EGO CrossFit – WOD
Weightlifting
A: Good Mornings (4 set x 6-8 reps @22X1)
B: Metcon (Weight)
EMOM x 12 min:
1: 6-8 Arnold presses with dumbbells
2: 2-8 strict Pull-Ups
3: 8-12 Marching Plank
Metcon
C: 180503 (Time)
4 rounds of:
10 Kettlebell or Dumbbell Clean & Jerk (5+5)
10 Burpees
10 Reverse lunge with kettlebell in front rack (5+5)