EGO CrossFit – WOD

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Metcon

201113 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

15 cal of Row, Ski Erg or Assault Bike

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Presses

Rest 2 min

AMRAP x 8 min:

15 cal of Row, Ski Erg or Assault Bike

5 Dumbbell Devil’s Presses

Rest 2 min

AMRAP x 8 min:

15 cal of Row, Ski Erg or Assault Bike

12 Front-Racked Dumbbell Lunges

9 Dumbbell Push Presses