By coach On Saturday, January 13 th, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Clean and Jerk (Find a 1RM for the day)

Metcon

2: Metcon (AMRAP – Reps)

Lurong Pre-Challenge WOD “The Olympian”

-Compete Open style with a judge

9 minute AMRAP:

Level 1:

20 GTO 45/35

7 bar facing burpees

15 GTO 65/45

7 bar facing burpees

10 GTO 95/65

7 bar facing burpees

5 GTO 115/75

7 bar facing burpees

AMRAP GTO 135/95

Level 2: = Rx

20 GTO 65/45

7 bar facing burpees

15 GTO 75/55

7 bar facing burpees

10 GTO 95/65

7 bar facing burpees

5 GTO 135/85

7 bar facing burpees

AMRAP GTO 185/125

Level 3 = Rx+

Level 1:

20 GTO 95/65

7 bar facing burpees

15 GTO 135/85

7 bar facing burpees

10 GTO 155/105

7 bar facing burpees

5 GTO 185/125

7 bar facing burpees

AMRAP GTO 225/145

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