By CFER WODIFY On Wednesday, March 27 th, 2019 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

EVERY 2:00 FOR 7 SETS

Hang Squat Clean

Sets 1-3…5 Reps

Sets 4-5…3 Reps

Set 6-7…1 Rep

*Start light and build to a moderate-heavy final weight.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

TRIPLE AMRAP

AMRAP x 3 MINUTES

10 Double Unders

5 DB Press (50/35)|(35/20)

-Rest 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES

30 Double Unders

15 DB Push Jerk

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