EGO CrossFit – WOD
Weightlifting
A: Back Squat (5 sets x 2.2 reps @31X1, rest 15 sec/rest 90 sec)
These are clusters. Perform 2 reps and then re-rack the bar. Build weight each cluster.
B: Barbell Row (5 sets x 6-8 reps @21X1, rest 90 sec)
Metcon
C: 200914 (Time)
For time:
400 m Run
40 Single arm DB push press (25 per arm)
40 Wall ball shots
40 Cross body V-ups
40 Wall ball shots
40 DB box step-overs (one DB)
400 m Run