EGO CrossFit – WOD

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A1: Shoulder Press (4 sets x 10-12 reps @ 2011, rest 45-60 sec)

A2: Strict pullups (4 sets x 8-10 reps, rest 45-60 sec)

Supinated grip!

A3: Single arm dumbbell row (4 sets x 6-8 reps, rest 45-60 sec)

Metcon

150910 (Weight)

5 sets of:
5 Push Presses
5 Front Squats
5 Thrusters

Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.