EGO CrossFit – WOD

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Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

A1: Walking lunges with dumbbells (5 sets x 20 walking lunges)

Or kettlebells

A2: Ring Dips (5 sets x 20/15 reps)

Metcon

170104 (Time)

2&2, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings
15 Wall Ball Shots