Monday 12FEB18 – 10 days until the Open!

CrossFit East River – WOD

Weightlifting

1: Front Squat (10-10-10-10)

1) Rest 3 minutes between efforts

2) Post heaviest effort to comments

Metcon

2: Metcon (AMRAP – Reps)

“Turbulent Flight Simulator”

10 minute AMRAP

-Perform 3 burpees EMOM starting at zero.

5

10

15

20

25

30

35

40

45

50

55… 00

-Unbroken Double-Unders.

-You may restart your set at the highest number achieved when interrupted by burpees.

The pyramid rep scheme ascends in increments of 5 to infinity. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.