EGO CrossFit – WOD

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Weightlifting

Shoulder Press (Take 15-20 min to build to a 1-RM Strict Shoulder )

Metcon

151027 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
5 Hang Power Cleans
10 Pullups
15 Hand-Release Pushups

Weightlifting

A1: Barbell Row (3 sets x 8-10 reps @2111, rest 30 sec)

A2: Hollow rocks (3 sets x 60 sec, rest 30 sec)