EGO CrossFit – WOD

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Weightlifting

A: Deadlift (3 sets x 5 reps, rest 45 sec)

B: Shoulder Press (3 sets x 5 reps, rest 45 sec)

C: Dips (3 sets x 8 reps, rest 45 sec)

D: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Metcon

E: 180721 (AMRAP – Rounds and Reps)

AMRAP x 8 min:
16 alt. Dumbbell Snatch
16 Wall Ball Shots
16 Double-unders