EGO CrossFit – WOD
Weightlifting
Every 2 minutes, for 20 minutes (5 sets of each):
1: Shoulder Press (5 sets x 3-5 reps @20X1)
(if you make 5 reps, increase the load until you establish a strong 3-RM)
2: Single arm dumbbell row (5 sets x 6-8 reps/arm @20X1)
Metcon
170103 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters
8 Toes to Bar
50 Double-Unders