EGO CrossFit – WOD

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Weightlifting

A: Seated barbell behind the neck press (5-4-3-2-1 reps @31X1 )

(build up to a max)

Metcon

B: 191009 (Weight)

EMOM x 20 min:

1. 10 alternating reverse Lunges with dumbbells

2. 200/150 m Row

3. 20+20 sec side Elbow Plank

4. 45 sec Farmers Carry

Strength

C: Turkish Get Up (10 reps (alternating arm))