EGO CrossFit – WOD
A1: Split squats (4 sets x 8-10 reps/leg @2110, rest 45 sec )
Back rack. (rear foot on 4-6″ plates)
A2: Strict pullups (4 sets x 8-10 reps @2011, rest 45 sec )
B: 210922 (3 Rounds for time)
3 Rounds for time:
13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run
7 Renegade Rows
13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run
7 Single Arm Dumbbell Power Clean & Jerk R
7 Single Arm Dumbbell Power Clean & Jerk L
13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run
Rest walk 2 min between rounds