By coach On Tuesday, April 18 th, 2017 · no Comments · In

CrossFit East River – WOD

Weightlifting

1a: Split Jerk (Aim for 70-80%)

For 12 minutes:

Every 90 seconds

a) 3 x Split Jerk

b) 3 x Deadlift

1b: Deadlift (Aim for 70-80%)

For 12 minutes:

Every 90 seconds

a) 3 x Split Jerk

b) 3 x Deadlift

Metcon

2: Metcon (Time)

Run 800m

30 KBS 53/35

30 Pullups

Run 600m

20 KBS

20 Pullups

Run 400m

10 KBS

10 Pullups

12m cap.

Add 10 seconds for each rep not completed. Run counts as one rep.

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