EGO CrossFit – WOD
Weightlifting
A1: Back Squat (5 sets x 3-5 reps @30X1)
A2: Single arm dumbbell row (5 sets x 8-10 reps @2020, rest 60 sec)
Metcon
161130 (AMRAP – Rounds and Reps)
AMRAP x 10 min:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground)