By coach On Sunday, April 15 th, 2018 · no Comments · In

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time w/ partner:

21-15-9

Thrusters w/ empty bar

Burpees over bar

-switch after each set (21/15/9)

Gymnastics

2: Metcon (No Measure)

Ring Support Work:

2 min in top (3 min cap)

2 min in bottom (3 min cap)

Metcon

3: Metcon (Calories)

10m AMRAP w/ partner:

Max Calorie Row/Bike

Switch every 15/12 cals

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