By CFER WODIFY On Monday, January 14 th, 2019 · no Comments · In

CrossFit East River – WOD

Metcon

1: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2: Metcon (No Measure)

FINISHER

Posterior Chain Pump

3 SETS

30 Glute Bridges

*Every 10 reps, pause at the top and hold for :15

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