EGO CrossFit – WOD

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Strength

A1: Single arm dumbbell row (3-5 sets x 8-12 reps/arm @20X1, rest 45 sec)

A2: Hollow hold (3-5 sets x 30-40 sec, rest 45 sec)

(optional: place a db between feet and a plate in your hands)

Metcon

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups