CrossFit East River – WOD
1: Metcon (No Measure)
Spend 1 minute at each station:
a: 12 x Seated DB Press
b: 24 x weighted box stepups, alternate legs. (24/24)
c: 30 second bar hang
Pick a weight for a/b you can go unbroken but struggle with.
2: Metcon (Time)
For time, alternate rounds with a partner, rest while they work.
20 burpees over rower
15 burpees over rower
10 burpees over rower