EGO CrossFit – WOD

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Strength

A1: Kettlebell Front Rack RNT Split Squat (3 sets x 4-6 reps/leg @20X1, rest 60 sec)

A2: Strict Chest-To-Bar Pull-Ups (@21X1 3 sets x 4-6 reps, rest 60 sec)

A3: Seated Arnold Press (@3111 3 sets x 6-8 reps/arm, rest 60 sec)

Metcon

C: 190403 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

40 sec Wall Sit

10 Diamond Pushups

20 Alt. Dumbbell Box step-ups