By coach On Monday, April 17 th, 2017 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Back Squat (3×7, aim for 90% your 7RM last week. )

Metcon

2: Metcon (No Measure)

FOR QUALITY:

3 Rounds, switch every minute

a: Bent over DB Rows – 10 ea side

b: 30second hold on Rings

c: 1 minute hollow hold

3: Metcon (Time)

3 RFT

10 DB Snatches 50/35 (5l/5r)

10 Burpee box jumps

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