EGO CrossFit – WOD
Strength
A1: Bulgarian split squats (3 sets x 8-10 reps/leg @30X0 Rest 30 sec)
A2: Trap 3 raise (3 sets x 8-10 reps/arm @2111 Rest 30 sec)
Metcon
B: 200310 (AMRAP – Rounds)
AMRAP x 5 min:
2-4-6-8-10-12…
Renegade Rows
*5 cal Row between each set
Rest 2 min
AMRAP x 5 min:
2-4-6-8-10-12…
Strict Knees to Elbows
*5 cal Assault bike between each set
Rest 2 min
AMRAP x 5 min:
2-4-6-8-10-12…
One arm KB Thrusters (1+1, 2+2, 3+3…)
*30 Double-Unders between each set