By CFER WODIFY On Friday, September 28 th, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Bench Press

ON A 15:00 CLOCK

Build to a Heavy 3 Rep Bench

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10/8 Calorie Row

12 Push-ups

14 Air Squat

-Rest 3:00-

REPEAT AMRAP!

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