EGO CrossFit – WOD

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Weightlifting

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

B: Tricep dumbbell kickback (5 sets x 8 reps/arm, rest 30 sec)

Metcon

C: 190613 (AMRAP – Reps)

4 rounds of:

1. AMRAP x 30 sec: Devil’s presses

Rest 30 sec

2. AMRAP x 30 sec: Row for calories

Rest 30 sec

3. AMRAP x 30 sec: One set of strict Pull-ups

Rest 30 sec