EGO CrossFit – WOD

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Weightlifting

A1: Floor Press (4 sets x 8-12 reps @20X1)

With dumbbells

A2: Dual dumbbell row (4 sets x 10-12 reps @30X1)

Or kettlebells

Metcon

B: 200706 (Time)

For time:

2 Rounds of:

400 m Run

30 Reverse lunges

30 Air Squats

Rest 1:1

2 Rounds of:

200 m Run

30 Jumping Lunges

30 Squat Jumps

Rest 1:1