EGO CrossFit – WOD
Weightlifting
A: Romanian Deadlift (3 sets x 6-8 reps @21X1, rest 45 sec)
Metcon
B: Metcon (No Measure)
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 m of Rowing)
Minute 2 – 30 sec Plank on Elbows
Minute 3 – 8-12 Goblet Squats with kettlebell
Minute 4 – 5-10 Ring Dips