EGO CrossFit – WOD

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Weightlifting

A: Barbell Z Press (7-6-5-4-4 reps)

B1: Dumbbell or Kettlebell Shrugs (3 sets x 8-10 reps)

B2: Bicepscurl (3 sets x 8-10 reps)

With barbell.

Metcon

C: 190904 (Time)

2&2, 3 rounds each for quality:

10 Double dumbbell press + 20 m Overhead walk

Then: 2 rounds of: 10 weighted Box step-overs each

2&2, 3 rounds each for quality:

10 Double Kettlebell Clean + 20 m Front rack walks

Then: 10 Alt. side Sandbag thruster each