By coach On Monday, July 16 th, 2018 · no Comments · In

CrossFit East River – WOD

Skill

1: Metcon (No Measure)

EMOM x 12 Minutes

Min 1: 5-8 Reps of Strict Pull

Min 2: 5-8 Reps of Strict Push

Min 3: 4/4 KB Single Leg RDL (moderate)

*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane.

Metcon

2: Metcon (Time)

4 ROUNDS FOR TIME

10 Chest to Bar Pull-ups

15 Hand Release Push-up

20 Dual KB FR Lunges (53/35)

*Lunges done in place, 20 reps total (10/10)

(13:00 Hard Cap)

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