EGO CrossFit – WOD

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Weightlifting

Walking lunges with dumbbells (Every 2 min, for 8 min (4 sets):)

Metcon

151113 (AMRAP – Reps)

Tabata Row for Calories
Rest 60 sec
Tabata Wall Ball Shots
Rest 60 sec
Tabata Burpees
Rest 60 sec
Tabata Hollow Hold or Rocks

Test

Tabata DU:s (AMRAP – Reps)

8 rounds of:
20 sec DU:s
10 sec rest