By CFER WODIFY On Wednesday, March 13 th, 2019 · no Comments · In

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

75 Double Unders

10 DB Thrusters, single arm, alternate half way (50/30)|(35/20)

8 Box Jump Overs(24/20)

-Rest 1:00-

AMRAP 6 x MINUTES

50 Double Unders

8 DB Thrusters (50/30)|(35/20)

6 Box Jump Overs (24/20)

-Rest 1:00-

AMRAP 4 x MINUTES

25 Double Unders

6 DB Thrusters (50/30)|(35/20)

4 Box Jump Overs (24/20)

FINISHER

UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

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