Lurong WOD 3

CrossFit East River – WOD

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Back Squat (Establish 5 RM)

Metcon

Metcon (AMRAP – Reps)

11 minute AMRAP

Ascending: 3, 6, 9, 12, 15…

Wall Balls

Box Jump

Deadlifts

L3 20/14, 24/20, 115/75

L2 14/10, 20/16, 105/65

L1 14/10 MB Clean, 16/12, 95/55