Monday KISS Week 3 of 9

CrossFit East River – WOD

Congrats to Melissa for re-validating her CrossFit Level 2 Trainer Certificate. She traveled all the way to Salt Lake City to re-up her knowledge!

Did you know all of CrossFit’s training material is availabe online, totally free? Check out the Level 1 Training Guide if you’d like to expand your fitness knowledge:

http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf

Weightlifting

1: Front Squat (5×3 @ 80%)

Metcon

2: Metcon (Time)

For time, alternating sets with a a partner

27-21-15-9

Calories on Rower

Burpees over rower