EGO CrossFit – WOD

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Weightlifting

A: Barbell Z Press (8-7-6-5-4 reps)

B1: Dumbbell or Kettlebell Shrugs (3 sets x 8-10 reps)

B2: Bicepscurl (3 sets x 8-10 reps)

With barbell.

Metcon

C: 190828 (AMRAP – Reps)

2&2, 4 rounds:

1. Front Rack walks x 45 sec, rest 15 sec

2. Assault bike x 45 sec, rest 15 sec

Rest 2 min

2&2, 4 rounds:

1. Farmers walk x 45 sec, rest 15 sec

2. Row x 45 sec, rest 15 sec