EGO CrossFit – WOD

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Metcon

191120 (AMRAP – Rounds and Reps)

A. AMRAP x 9 min:

Row for calories

As a start and every 90 sec: 5/5 Straight arm plank dumbbell drag side to side

2 min rest

B. AMRAP x 9 min:

Assault Bike for calories

As a start and every 90 sec: 20 alt. Cross body V-ups

2 min rest

C.

AMRAP x 9 min:

10 Wall ball shots

20 Russian twists w. med ball

6 Shuttle runs w. med ball