EGO CrossFit – WOD

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Weightlifting

A1: Barbell Row (4 sets x 6-8 reps @21X1, rest 45 sec)

A2: Dips (4 sets x 5-10 reps @20X1, rest 45 sec)

Metcon

B: Metcon (Weight)

During 12 min for quality:
5-10 Strict Toes to Bar
10 Box Jumps Step Downs
10 Alternating Single-Arm Kettlebell Snatches

WOD Team

160611 (AMRAP – Reps)

2&2:
AMRAP x 30 min:
100 KBS
100 Burpee Box Jump Overs
100 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time.