By CFER WODIFY On Wednesday, January 09 th, 2019 · no Comments · In

CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

12 minute Gymnastics EMOM:

Min 1: 8-12 C2B / Pull-ups / Banded Strict Pull-ups

Min 2: 30s Freestanding handstand / headstand / wall hold

Min 3: 10 alt pistols / 10 alt candlesticks to pistols / 10 candlesticks

2: Metcon (Time)

5 Rounds for time:

7 Front Squats 135/95

9 T2B

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