EGO CrossFit – WOD
Strength
A1: Walking lunges with dumbbells (3 sets x 12-20 steps)
Or kettlebells
Front rack
A2: Single arm dumbbell row (3 sets x 8-12 reps/arm)
Metcon
201030 (Time)
For time:
75 Wall Ball Shots
50 cal of Assault Bike/Ski Erg or Rowing
50 Wall Ball Shots
25 cal of Assault Bike/Ski Erg or Rowing
25 Wall Ball Shots