EGO CrossFit – WOD

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Weightlifting

A1: Front Rack Lunge (3 sets x 8-10 reps each leg, rest 60-90 sec)

A2: Turkish Get Up (3 sets x 2-3 reps each arm, rest 60-90 sec)

A3: Side Plank (3 sets x 30-45 sec each side, rest 60-90 sec)

Metcon

151124 (4 Rounds for reps)

4 rounds for max reps of:
45 sec of Row for cal
Rest 45 sec
45 sec of Pushups
Rest 45 sec
45 sec of Strict Supinated-Grip Pullups
Rest 45 sec

Test

Tabata DU:s (AMRAP – Reps)

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