EGO CrossFit – WOD

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Strength

A1: Rear foot elevated split squat (db:s at sides) (3 sets x 6-8 reps/leg @30X1, rest 60 sec)

A2: Strict pullups (3 sets x 30 sec AMRAP, rest 60 sec)

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

Metcon

B: 190410 (Time)

4 rounds, each for time:

8 Box step overs

8 Single arm KB Clean & jerk (right arm)

8 Box step overs

8 Single arm KB Clean & jerk (left arm)

(Start a new round every 2 min (scale accordingly). During the box step over, keep the KB in the front rack)