By coach On Tuesday, May 16 th, 2017 · no Comments · In

CrossFit East River – WOD

Weightlifting

1a: Single Arm Dumbell Press (3x12ea, seated on floor, keep weight equal)

1b: Bent Over Row (3x12ea, keep weight equal, use bench)

1c: Front Rack Lunge (3x12ea leg, in place, 24 steps total)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

10m AMRAP:

10 Squat Snatches 135/95

10 Ring Dips

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