EGO CrossFit – WOD

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A1: Dumbbell Bench Press (3 sets x 6-8 reps @40X1, rest 30 sec)

A2: Single arm dumbbell row (3 sets x 4-6/arm @40X1, rest 60 sec)

B1: Supinated Strict Pull-Ups (3 sets x 4-6 reps @20X1, rest 30 sec)

B2: Single Arm Plank (3 sets x 20-30 sec/side, rest 60 sec)

C: 211222 (Time)

5 Rounds:

12 Alt. DB Snatch

9 Jump Squats

6/arm DB Power Clean & Press

8 Shuttle Runs

Rest 60 sec between rounds