By coach On Friday, May 19 th, 2017 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 90 seconds for 12 minutes

1 Clean + 1 Front Squat + 1 Split Jerk

—–

Start at 70% of your 1RM C/J. Attempt to add weight each round.

Post heaviest weight used.

Metcon

2: Metcon (Time)

For time:

15 1-Arm DB Thrusters – Left

9 Muscle-Ups

15 1-Arm DB Thrusters – Right

Run 600m

10 1-Arm DB Thrusters – Left

6 Muscle-Ups

10 1-Arm DB Thrusters – Right

Run 400m

5 1-Arm DB Thrusters – Left

3 Muscle-Ups

5 1-Arm DB Thrusters – Right

Run 200m

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