EGO CrossFit – WOD

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Weightlifting

A1: Kettlebell front rack reverse lunge (3 sets x 6-8 reps/leg)

Or dumbbells.

A2: Dual dumbbell row (3 sets x 10-12 reps)

Or kettlebells

Metcon

201002 (Time)

For time:

3 rounds of:

400 m Run

7 Double DB/KB Front Squats

7 Double DB/KB Push Presses

7 Double DB/KB Hang Clusters