Wednesday Contrast D3

CrossFit East River – WOD

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Weightlifting

Overhead Squat (Establish PERFECT 3RM. Drop Sets @ 95%/90%)

Metcon

Metcon (Time)

5 rounds for time of:

75-lb. squat snatches, 10 reps

30-second chin-over-bar hold

75-lb. squat snatches, 10 reps

60-second plank hold

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15 minute time cap.