EGO CrossFit – WOD

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A1: Back Rack Drop Lunge (3 sets x 4-6 reps/leg @30X1, Rest 45 sec)

A2: KB Sumo Jump Squat (3 sets x 8-12 reps @30X0, Rest 90 sec)

(when you land after each jump, slow down and lower the KB to the floor before exploding up again)

B: 211215 (Time)

5 Rounds:

10 DB Hang Power Cleans (below the knee)

10 DB Burpees

10 Shuttle Runs

Rest 60 sec between Rounds