By CFER WODIFY On Saturday, February 02 nd, 2019 · no Comments · In

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds)

For Complete Rounds In Teams of 3:

AMRAP A: 15 minutes (Partner 2- 20 Wall Balls 20/14)

15 Double KB Deadlifts (53/35) | (72/53)

15 KB Swings American

15 Pull Ups | C2B Pull Ups

Rest 3 minutes

AMRAP B: 15 minutes (Partner 2- 20 Med Ball Situps 20/14)

5/5 DB Hang Clean/STO (50/35) | ( 70|50)

10 Goblet Squats with DB

10 HR Push ups | HSPU

*Partner 1 completes AMRAP.

*Partner 2 completes 20 Wall Balls/Situps.

*Partner 3 Rests.

* Once partner 2 completes assigned work partners switch. 1>2, 2>3, 3>1. Partner 3 picks up where partner 1 was resting.

AMRAP A and AMRAP B are interchangeable. Teams can start with either AMRAP then will flip flop.

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