EGO CrossFit – WOD

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Metcon

190123 (AMRAP – Rounds and Reps)

A. 2&2, AMRAP x 12 min:

12/10 cal Row

6 Devils press

8 Squats with DB:s on shoulders

Rest 3 min

B. 2&2, AMRAP x 12 min:

10/8 cal Assault bike

12 Kettlebell swings

8 Wall ball shots

WOD Team

171223 (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

20 Shuttle runs

20 Medicinball Squat Cleans

20 Toes to Bar

Partners can divided up the running, cleans and toes to bar however they’d like, but only one partner works at a time.