EGO CrossFit – WOD
A1: Front Rack Drop Lunge (4 sets x 16-20 alternating reps @30X0, rest 45 sec)
(front foot on 4-6″ plates)
A2: Supinated Strict Pull-Ups (4 sets x 8-10 reps @2011, rest 45 sec )
B: 210929 (3 Rounds for time)
3 Rounds for time:
21/18 Cal Row/Ski Erg or 15/12 Cal Assault Bike
8 Dumbbell Burpees
18/15 Cal Row/Ski Erg or 12/10 Cal Assault Bike
8 Burpees
15/12 Cal Row/Ski Erg or 9/8 Cal Assault Bike
Rest walk 2 min between rounds