EGO CrossFit – WOD

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Strength

A1: Bulgarian split squats (3 sets x 8-10 reps/leg @30X0 Rest 30 sec)

A2: Trap 3 raise (3 sets x 8-10 reps/arm @2111 Rest 30 sec)

Metcon

B: 200310 (AMRAP – Rounds)

AMRAP x 5 min:

2-4-6-8-10-12…

Renegade Rows

*5 cal Row between each set

Rest 2 min

AMRAP x 5 min:

2-4-6-8-10-12…

Strict Knees to Elbows

*5 cal Assault bike between each set

Rest 2 min

AMRAP x 5 min:

2-4-6-8-10-12…

One arm KB Thrusters (1+1, 2+2, 3+3…)

*30 Double-Unders between each set