EGO CrossFit – WOD

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Weightlifting

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

B: Barbell Row (3 sets x 5 reps, rest 45 sec)

Metcon

C: 180904 (AMRAP – Rounds and Reps)

AMRAP x 3 min:
21/15 Calorie Row (17/12 Calorie Bike)
21 Lateral Burpees over bar
21 Thrusters
rest 3 min

AMRAP x 3 min:
18/13 Calorie Row (13/11 Calorie Bike)
18 Lateral Burpees over bar
18 Thrusters
rest 3 min

AMRAP x 3 min:
15/11 Calorie Row (11/8 Calorie Bike)
15 Lateral Burpees over bar
15 Thrusters
rest 3 min

AMRAP x 3 min:
12/9 Calorie Row (8/5 Calorie Bike)
12 Lateral Burpees over bar
12 Thrusters