EGO CrossFit – WOD

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Strength

A1: Deadlift (4 sets x 6-8 reps @3131, rest 60 sec)

A2: Half Kneeling Dumbbell Press (4 sets x 4-5 reps/knee @20X2, rest 60 sec)

total 8-10 reps per set

Metcon

B: 210909 (2 Rounds for time)

2 Rounds of:

200 m Run

12 DB Front Squats

10 Devils Press

12 DB Front Squats

200 m Run

Rest as long as needed.

Same pace both sets.