By CFER WODIFY On Monday, February 11 th, 2019 · no Comments · In

CrossFit East River – WOD

Strength

1: Overhead Squat (3 Overhead Squats (moderate-heavy))

EMOM x 10 MINUTES

3 Overhead Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

15 Wall Balls 20/14

15 Plate Ground to Overhead

15 Hanging Knee Raises

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