By CFER WODIFY On Monday, October 29 th, 2018 · no Comments · In

CrossFit East River – WOD

Strength

1: Metcon (Weight)

EMOM x 15 MINUTES

Minute 1 – 5/5 Dual KB Front Rack Step-ups

Minute 2 – :40 Bodyweight Wall Sit

Minute 3 – Rest

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

10/8 Cal Bike/Row

8 Dumbbell Snatches (50/35)

6 Up-Down (no push-up)

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