EGO CrossFit – WOD

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A1: Front Rack Drop Lunge (3 sets x 16-20 alternating reps @30X0, rest 60 sec)

(front foot on 4-6″ plates)

A2: Supinated Strict Pull-Ups (3 sets x 8-10 reps @2011, rest 60 sec )

B: 210901 (AMRAP – Rounds and Reps)

AMRAP x 7 min:

15 Double-unders

10 Walking Lunges

5 Renegade Rows

Rest 2 min

AMRAP x 7 min:

4 Burpee Pull-Ups

8 Wall ball shots

12 Sit-Ups