EGO CrossFit – WOD

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Weightlifting

A1: Back Squat (5 sets x 3-5 reps @30X1, rest 60 sec)

A2: Single arm dumbbell row (5 sets x 8-10 reps @2020, rest 60 sec)

Metcon

170713 (AMRAP – Rounds and Reps)

AMRAP x 15 minutes:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press

(You must perform 5 burpees any time the weight settles on the ground)