EGO CrossFit – WOD
Weightlifting
A: Barbell Z Press (8-7-6-5-4 reps)
B1: Dumbbell or Kettlebell Shrugs (3 sets x 8-10 reps)
B2: Bicepscurl (3 sets x 8-10 reps)
With barbell.
Metcon
C: 190828 (AMRAP – Reps)
2&2, 4 rounds:
1. Front Rack walks x 45 sec, rest 15 sec
2. Assault bike x 45 sec, rest 15 sec
Rest 2 min
2&2, 4 rounds:
1. Farmers walk x 45 sec, rest 15 sec
2. Row x 45 sec, rest 15 sec