By CFER WODIFY On Friday, October 11 th, 2019 · no Comments · In

CrossFit East River – WOD

Skill

1: Metcon (No Measure)

12m GOAT EMOM

a: Goat 1

b: Goat 2

“GOAT – A movement one has weakness with”

“Become a GOAT killer!”

e.g. – Double Unders, Muscle-Ups, Wall Balls

Metcon

2: Metcon (Time)

3 Rounds For Time:

10 T2B

20 KB Snatches 53/35 (10L/10R)

600m Run (lap around block)

15m time cap

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