EGO CrossFit – WOD

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Strength

A1: Ring Pull-ups (5 sets x 6-8 reps @20X1, rest 45 sec )

Strict semi supinated.
Or Ringrow.

A2: Dumbbell Bench Press (5 sets x 6-8 reps @20X1, rest 45 sec)

Metcon

B: 180823 (AMRAP – Rounds)

AMRAP x 7 min:
6 one-hand Kettlebell swings
4 one-hand Kettlebell Clean & Jerk
2 one-hand Kettlebell Thruster

*byt hand efter varje fullt varv