Wednesday 7NOV18
November 7, 2018WOD
CrossFit East River – WOD
Weightlifting
Back Squat (Every 2 minutes for 20 minutes (10 sets), 3 BS.)
Build across sets or hold steady at a moderately challenging weight. Not a 3RM day. NO FAILS!
Metcon
Metcon (Time)
3 rounds for time:
30 med ball cleans (20/14)
60 DUs
*Hard 8-minute time cap*
Cool Down
Metcon (No Measure)
3 rounds:
1 minute on bike @ recovery pace
5/5 single-leg DL with med ball
10 alt. Figure-4 squats