By CFER WODIFY On Wednesday, December 05 th, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Overhead Squat (5-5-5-5 )

Build up to a heavy 5

Metcon

2: Metcon (AMRAP – Rounds and Reps)

EMOM x 14 MINUTES

7 Empty Bar Front Squats – Rx+ OHS 75/55

7 Pullups – Rx+ C2B Pull-ups

Perfect score is 14 if all minutes completed in full.

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