By coach On Tuesday, July 10 th, 2018 · no Comments · In

CrossFit East River – WOD

Skill

1: Metcon (No Measure)

4 SETS, NFT

10-15 Ring Push-ups or Push-up

1:00 FLR or Plank

-rest :30 between sets-

Metcon

2: Metcon (Time)

FOR TIME

3:00 Max Calorie Row

-Directly into-

5 Rounds

7 DB Burpee (50/35)

10 Box Jumps (24/20″)

-Directly into-

3:00 Max Calorie Row

Post time with calories to score board

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