By CFER WODIFY On Monday, July 01 st, 2019 · no Comments · In

CrossFit East River – WOD

1: Metcon (Weight)

Every 2 minutes for 12 minutes.

5 Back Squats

10 Clapping pushups

Post lightest weight used. Only RX if all pushups complete.

1: Metcon (Weight)

Every 2 minutes for 12 minutes.

5 Back Squats

10 Clapping pushups

Post lightest weight used. Only RX if all pushups complete.

Weightlifting

Metcon

2: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Ascending rep scheme

1 Strict Pullup

2 KB Swings 53/35, American

3 Air Squats

2 Strict Pullups

4 KBS

6 Air Squats

3 Strict Pullups

6 KBS

9 Air Squats….

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