EGO CrossFit – WOD

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Strength

A: Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 )

Gymnastics

B1. EMOM, for 6 min (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Ups Scaled x 10 reps @ 20X1
Interval 2 – Chest-To-Bar Diagonal Hold x 40 seconds (or to rings)

B2. Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 6-10 reps
Interval 2 – Kipping Half Pull-Up x 6-10 reps

Metcon

C: 210224 (Time)

5 Rounds of:

10 Single Arm Devil Presses (5 per arm)

10 Single Dumbbell Box Step-Ups

10 V-Ups