EGO CrossFit – WOD

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A1: Half Kneeling DB Arnold Press (3-4 sets x 6-8 reps/arm @20X1, rest 45)

A2: Renegade Row (3-4 sets x 6-8 reps/arm, rest 45 sec)

Metcon

B: 180809 (Time)

3 rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs
20 Wall Ball Shots