By coach On Monday, October 02 nd, 2017 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

E90 for 12 minutes:

1 Hang Power Snatch + 1 Overhead Squat

(hang above the knee)

Metcon

2: Metcon (AMRAP – Rounds)

For total rounds completed:

2 Rounds total of:

4 minute AMRAP of:

15 Burpee Box Jumps 24/20

15 Plate Ground to Overhead 45/25

Rest 2 minutes

4 minute AMRAP of:

20 Dumbell Lunges w/ 2x 50/35 DBs

20 Manmakers w/ 2x 50/35 DBs

Rest 2 minutes

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