EGO CrossFit – WOD
Weightlifting
A1: Deadlift (3 sets x 6 reps @40X1)
A2: Arnold Dumbbell Press (3 sets x 8 reps @2020)
Metcon
B: Blake (Time)
4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here