CrossFit East River – WOD Metcon 1: Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the barScott “Scotty” Deem, 31, of San Antonio, Texas, was killed while…

CrossFit East River – WOD Weightlifting 1: Back Squat (4×5 @ Monday’s Weight. Max reps on 4th set. ) Metcon 2: Metcon (Time) 5 Rounds for time. 20 Wall Balls 20/14 10 Pull-ups Rest 1 minute

CrossFit East River – WOD Weightlifting 1: Metcon (Weight) 12m EMOM a: RDL 10 Reps (pick your weight!) b: DB Strict Press 8-15 reps Metcon 2: Metcon (AMRAP – Reps) 5x 3 minute rounds. Minute 1: 200m Run Minute 2: 10 Overhead Squats 95/65 Minute…

CrossFit East River – WOD Weightlifting 1: Snatch (7×1 @ as heavy as perfect technique allows ) Metcon 2: Metcon (Time) 5 Rounds for time: Row 300m 20 KBS 53/35 10 Burpees to a 45lb plate

CrossFit East River – WOD Weightlifting 1: Back Squat (4×5 @ 10-20lbs heavier than last Monday ) Metcon 2: Metcon (Time) 9-15-21 Burpees over the bar Ground to overhead 135/95

CrossFit East River – WOD Weightlifting 1: Metcon (Weight) Every 90 seconds for 12 minutes 1 Power Snatch 1 Overhead Squat 1 Hang Snatch Metcon 1: Metcon (Time) 5 Rounds for time: 20/15 Calories on Rower 50′ Overhead Walking Lunge w/ 1 DB – Right…

CrossFit East River – WOD Weightlifting 1: Back Squat (5×3 @ 90%) Metcon 2: Metcon (AMRAP – Reps) For total reps 4 Tabatta Rounds Of Power Snatches 95/65 Rest 1 minute 4 Tabatta Rounds of Alternating Pistols Rest 1 minute 4 Tabatta Rounds of Overhead…

CrossFit East River, CrossFit East River – WOD Weightlifting 1: Push Press (Death by Push Press 155/115) Metcon 2: Metcon (Time) For time: 40 Wall Balls 20/14 40 KB Swings 53/35 40 Box Jumps 24/20 40 K2E 40 Goblet Squats 53/35

CrossFit East River – WOD Weightlifting 1: Hang Snatch (5×2 @ 75% – Fast and Snappy! ) Metcon 2: Metcon (Time) 3 RFT 10 Push Press 135/95 10 Burpees over the bar 10 Power Cleans Rest 2 minutes

CrossFit East River – WOD Weightlifting 1: Back Squat (4×5 @ 80% (no sticking points)) Metcon 2: Metcon (Time) 21-15-9 reps for time of: Hang squat cleans, 50-lb. dumbbells Handstand push-ups