EGO CrossFit – WOD

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Warm-up

A. 3 Sets not for time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Weightlifting

B: Front Squat (Take 10 min to find todays 5RM)

Metcon

C: 200123 (Time)

For Time:

100 Air Squats

50 Plate Hops

25 Thrusters