EGO CrossFit – WOD

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Weightlifting

A: Front Squat (2-2-2-2-2 reps @13X1)

Metcon

B: 201203 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

6 Pull-Ups

12/9 Cal Row

Rest 4 min

AMRAP x 8 min:

12 Wall ball shots

12/9 Cal Assault bike

Rest 4 min

AMRAP x 8 min:

16 Kettlebell swings

8 Box Step-overs with one DB