EGO CrossFit – WOD
Weightlifting
A1: Floor Press (4 sets x 4-6 reps @20X1, rest 60-90 sec)
A2: Single arm dumbbell row (4 sets x 8-10 reps each arm @2111, rest 60-90 sec)
Metcon
160225 (Time)
For time:
25 Shuttle runs
immediately followed by…
5 rounds of:
20 Wall Ball Shots
10 Ring Dips