By coach On Friday, April 13 th, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Shoulder Press (Establish 1RM)

2: Back Squat (5×3 @ 80% of 1RM)

Metcon

3: Metcon (No Measure)

5 Rounds for Quality, alternating rounds with a partner

10 Strict Pullups

10 Suit Case Deadlifts w/ Heavy KB

10 Front Rack Waking Lunges w/ dual KBs

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