By CFER WODIFY On Monday, October 01 st, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

EMOM x 10 MINUTES

3 High Hang Power Clean

3 Above the Knee Power Clean

3 Below the Knee Power Clean

*Clean Complex with emphasis on cycling. Goal is to stay light/moderate and focus on bar path and breathing.

Metcon

2: Metcon (Time)

3 ROUNDS FOR TIME

Run 400m

10 Power Clean (155/105) (115/75)

25 Push-ups

(15 Min Hard Cap)

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