By CFER WODIFY On Friday, June 07 th, 2019 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

1 Squat Snatch + 1 Squat Hang Snatch EMOM for 12 minutes .

Work up in weight over the first 6 rounds. Hold at a consistent weight for the 2nd 6. Post weight used for last 6 to WODIFY.

Metcon

2: Metcon (Time)

7 Rounds, rest 1 minute between each round:

5 Deadlifts 225/145

5 Burpees over the bar

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