Daily Archives: 20 september, 2020

Måndag 200921

EGO CrossFit – WOD

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Strength

A: Back Squat (5 sets x 1.1.1 reps @21X1, rest 10 sec/rest 90 sec)

These are clusters. Perform 1 rep and then re-rack the bar. Build weight each cluster.

B: Dual dumbbell row (5 sets x 6-8 reps @21X1, rest 90 sec)

Metcon

C: 200921 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

200 m Run

20 Russian Kettlebell Swings

15 Push-Ups

10 Kettlebell Bent-Over Rows (5 per arm)