EGO CrossFit – WOD

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Weightlifting

A: Deadlift (3 sets x 5 reps, rest 45 sec)

B: Shoulder Press (3 sets x 5 reps, rest 45 sec)

C: Dips (3 sets x 8 reps, rest 45 sec)

D: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Metcon

E: 180728 (AMRAP – Rounds and Reps)

AMRAP x 6 min:
6 Dumbbell Thrusters
12 V-Ups
12 Kettlebell Swings