EGO CrossFit – WOD

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A1: Front Rack Drop Lunge (3 sets x 16-20 alternating reps @30X0, rest 75 sec)

(front foot on 4-6″ plates)

A2: Supinated Strict Pull-Ups (3 sets x 8-10 reps @2011, rest 75 sec )

B: 210818 (AMRAP – Rounds and Reps)

AMRAP x 7 min:

5 Lunges/leg

7 Box jump Step Downs

9 Ring Rows

Rest 3 min

AMRAP x 7 min:

5 Burpees

7 V-Ups

9 Air Squats