EGO CrossFit – WOD

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Strength

A1: Split squats (3 sets x 8-10 reps/leg @2110, rest 75 sec )

rear foot on 4-6″ plates

A2: Strict pullups (3 sets x 8-10 reps @2011, rest 75 sec )

Metcon

B: 210810 (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 Bike between each set

Rest 2 min

AMRAP x 5 min:

2-4-6-8-10-12… Alt. DB Thrusters

30 DU:s between each set