EGO CrossFit – WOD
Weightlifting
A: Seated barbell behind the neck press (5-4-3-2-1 reps @31X1 )
(build up to a max)
Metcon
B: 191009 (Weight)
EMOM x 20 min:
1. 10 alternating reverse Lunges with dumbbells
2. 200/150 m Row
3. 20+20 sec side Elbow Plank
4. 45 sec Farmers Carry