Monday 16JUL18
July 16, 2018WOD
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
EMOM x 12 Minutes
Min 1: 5-8 Reps of Strict Pull
Min 2: 5-8 Reps of Strict Push
Min 3: 4/4 KB Single Leg RDL (moderate)
*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane.
Metcon
2: Metcon (Time)
4 ROUNDS FOR TIME
10 Chest to Bar Pull-ups
15 Hand Release Push-up
20 Dual KB FR Lunges (53/35)
*Lunges done in place, 20 reps total (10/10)
(13:00 Hard Cap)