EGO CrossFit – WOD
Strength
A: Back Squat (5 sets x 1.1.1 reps @21X1, rest 10 sec/rest 90 sec)
These are clusters. Perform 1 rep and then re-rack the bar. Build weight each cluster.
B: Dual dumbbell row (5 sets x 6-8 reps @21X1, rest 90 sec)
Metcon
C: 200921 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
200 m Run
20 Russian Kettlebell Swings
15 Push-Ups
10 Kettlebell Bent-Over Rows (5 per arm)