EGO CrossFit – WOD

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Strength

A1: Dumbbell RNT Split Squats (3 sets x 6-8 reps/leg @20X1, rest 60 sec)

RNT=Reactive Neuromuscular Training.

A2: Strict pullups (@21X1 3 sets x 4-6 reps, rest 60 sec)

A3: Single Arm Dumbell Press (@2112 3 sets x 6-8 reps/arm, rest 60 sec)

Metcon

B: 190313 (AMRAP – Reps)

EMOM x 12 min

(30 sec work: 30 sec rest)

1: Assault bike for calories

2: Hollow body hold

3: Sandbag carry (unbroken fast walk)