WOD – Fri, Sep 15

CrossFit East River – WOD

Front Squat (E2MOM
5-5-5-5
%:60-70-75-80)

Bardio (Time)

3 RNDs – Cap: 11

20 Hang Power Cleans

15 Back Squats

10 Back Rack Lunges (5/5)

s: 75/55

x: 95/65
– If an athletes is not comfortable moving the bar from the front rack to the back rack, lighten the load and perform front squats and front rack lunges.

– Lunges can be performed forward or back.

Target – Most people will need to break up the hang power cleans to save their grip. Plan smart breaks to make a smooth transition into the back squats. After getting the bar in the back rack it is the goal to not have to put it down again until the lunges are finished.