EGO CrossFit – WOD
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