By CFER WODIFY On Friday, October 05 th, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Front Squat

4 x 8

-Rest 2:00 between sets-

*Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1RM

Metcon

2: Metcon (Time)

FOR TIME

15 Front Squats (135/85) (95/65)

30 C2B Pull-ups

15 Front Squats

30 Toes to Bar

15 Front Squats

30 C2B Pull-ups

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