EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (5 sets x 5 reps, rest 60 sec)

Metcon

B: 190314 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

8 Toes to bar

10 (5/side) single arm KB Hang clean & jerk

14/12 cal Row

AMRAP x 8 min:

1-2-3-4-5-6-7-8-9-10 etc. reps for time of:

Dumbbell squats (2 DB:s)

Dumbbell facing burpees

AMRAP x 8 min:

8 Toes to bar

10 Air squats

10/8 cal Assault bike