EGO CrossFit – WOD
Weightlifting
A: Deadlift (5 sets x 5 reps)
B1: Seated Arnold Press (3 sets x 6-8 reps)
B2: Bent over Kettlebell Row (3 sets x 8-12 reps)
2 kettlebells.
Metcon
C: 181009 (AMRAP – Rounds and Reps)
AMRAP x 7 min:
8 Goblet squats (3 sec paus in bottom)
10 Handrelease pushups
15/15 sec Side Plank
Rest 2 min
D. AMRAP x 5 min:
Burpees