By coach On Saturday, March 03 rd, 2018 · no Comments · In

CrossFit East River – WOD


1: Metcon (AMRAP – Reps)

Three rounds of:


75/55 pound Power snatch

Box jump, 24/20 box

75/55 pound Thruster

Chest to bar Pull-ups

This has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.