EGO CrossFit – WOD

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Weightlifting

A1: Floor Press (3 sets x 4-6 reps @ 20X1, rest 60-90 sec)

A2: Single arm dumbbell row (3 sets x 15-20 reps @ 10X0, rest 60-90 sec)

Metcon

151020 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
20 KBS
10 Single Arm Kettlebell Press 5/5
10 Shuttle runs