EGO CrossFit – WOD

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Strength

A1: Ring Pull-ups (4-5 sets x 6-8 reps @20X1, rest 45 sec )

Strict semi supinated.
Or Ringrow

A2: Dumbbell Bench Press (4-5 sets x 8-10 reps @20X1, rest 45 sec)

Metcon

B: 180807 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
20/15 cal of Assault Bike
40/30 Push-Ups
20 Wall Ball Shots