Week C Day 4 – Friday
April 28, 2017WOD
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 seconds for 12 minutes
1 Clean + 1 Front Squat + 1 Split Jerk
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Start at 70% of your 1RM C/J. Attempt to add weight each round.
Post heaviest weight used.
Metcon
2: Metcon (Time)
For time:
15 1-Arm DB Thrusters – Left
9 Muscle-Ups
15 1-Arm DB Thrusters – Right
Run 600m
10 1-Arm DB Thrusters – Left
6 Muscle-Ups
10 1-Arm DB Thrusters – Right
Run 400m
5 1-Arm DB Thrusters – Left
3 Muscle-Ups
5 1-Arm DB Thrusters – Right
Run 200m