EGO CrossFit – WOD

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Strength

A1: Ring Rows (3-5 sets x 6-10 reps @2011)

False grip

A2: Weighted Plank (3-5 sets x 45-60 sec)

Weighted Plank

B: Metcon (No Measure)

3 sets not for time:

60 sec Wall Sit

AMRAP Situps in 30 sec

10 alternating dumbbell muscle snatch

Rest as needed between sets