Saturday 29DEC18
December 29, 2018WOD
CrossFit East River – WOD
Strength
1: Metcon (AMRAP – Rounds and Reps)
Death by Back Squats
155/95 Rx
225/135 Rx +
Metcon
2: Metcon (AMRAP – Rounds and Reps)
In teams of 3
20m AMRAP
5 Strict Pull ups
15 Plate Deficit Push-ups
20 Med Ball Twist Sit-ups, feet not touching ground (20/14)
Partner A: Does 1 complete round
Partner B: Active Rest
Partner C: Rest
Active Rest: (hold plates any way/how)
0-5: Hold two plates 45/25
5-10: Weighted Plank (45/25)
10-15: Weighted Squat Hold 45/25
15-20: Hold plate above head at full lockout (45/25)