Onsdag 210922

EGO CrossFit – WOD

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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