By coach On Saturday, August 12 th, 2017 · no Comments · In

CrossFit East River – WOD

Gymnastics

1: Metcon (Time)

10m alternating EMOM

a) 5 strict pull-ups (weight if possible)

b) 5 strict ring dips (weight if possible)

Metcon

2: Metcon (Time)

For time with a partner

8 rounds total:

5 GTO 135/95

10 Back Squats 135/95

250m row

-one partner works at a time

-alternating rounds

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