By CFER WODIFY On Wednesday, October 03 rd, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

EMOM x 10 MINUTES

Min 1 — Row*

Min 2 — 3 Burpee Over Bar + 5 Deadlift**

*Gradual increase in pace each round

**Loading should be significantly heavier than workout weight for all 5 rounds

Metcon

2: Metcon (AMRAP – Reps)

6 SETS @ MAX EFFORT

:30 Max Calorie Row

-Rest 1:00 between sets-

6 SETS @ STEADY EFFORT

(unbroken, no bouncing bar)

:30 Max Deadlifts (185/125) (135/95)

-Rest 1:00 between sets-

6 SETS @ MAX EFFORT

:30 Burpee Over Bar

-Rest 1:00 between sets-

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