EGO CrossFit – WOD

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Weightlifting

A1: Shoulder Press (5 sets x 5 reps, rest 45 sec)

A2: Bent over Kettlebell Row (5 sets x 8 reps, rest 60 sec)

2 kettlebells.

Metcon

B: 190724 (AMRAP – Rounds and Reps)

AMRAP x 5 min:

3-6-9-12-15…. Toes to Bar

Wall Balls

Rest 5 min

AMRAP x 5 min:

2-4-6-8-10-12….

Strict Pullups

Box Jump Step Down