By CFER WODIFY On Wednesday, November 07 th, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

Back Squat (Every 2 minutes for 20 minutes (10 sets), 3 BS.)

Build across sets or hold steady at a moderately challenging weight. Not a 3RM day. NO FAILS!

Metcon

Metcon (Time)

3 rounds for time:

30 med ball cleans (20/14)

60 DUs

*Hard 8-minute time cap*

Cool Down

Metcon (No Measure)

3 rounds:

1 minute on bike @ recovery pace

5/5 single-leg DL with med ball

10 alt. Figure-4 squats

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