EGO CrossFit – WOD
Weightlifting
A: Bench Press (3 sets x 5 reps, rest 45 sec)
B: Front Squat (3 sets x 5 reps, rest 45 sec)
C: Single arm dumbbell row (3 sets x 8/8 reps, rest 45 sec)
D: Romanian Deadlift (3 sets x 8 reps, rest 45 sec)
Metcon
E: 180705 (Time)
5 Rounds of:
10 Ball slams
8 Slamball Sit-Ups
10 Slamball over shoulder
8 Slamball Squats