Monday 19DEC16
December 19, 2016WOD
CrossFit East River, CrossFit East River – WOD
Metcon
1: Test: Burpees (AMRAP – Reps)
90 second AMRAP
ME x Bar Facing Burpees
Weightlifting
2: Deadlift (9m EMOM. Read comments )
Start with 135/95. Plan 8 weight jumps and prepare weights accordingly. Aim for final 3 reps to be 90%+
Metcon
3: Metcon (Time)
5 Rounds for time:
5 Wall Walks
10 Box Jump Overs 24/20
15 KB Swings 53/35