By coach On Friday, October 06 th, 2017 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Hang Power Clean (5×3 AHAP)

2: Behind The Neck Jerk (5×2 AHAP – BTN split jerk )

Metcon

3: Metcon (Time)

3 Rounds of:

10 Dynamic Pushups on 45# plate

20 Power Swings 53/35

30 Air Squats

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