By CFER WODIFY On Saturday, October 12 th, 2019 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Front Squat (7-7-5-5-3-3, work up to a heavy 3 rep)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12m AMRAP

12 Burpees over the bar

12 Pull-ups / Ring Rows

12 Ring Dips / Push-Ups

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