Friday

CrossFit East River – WOD

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Warm-up

Metcon

1: Metcon (Time)

21-15-9

KB Swing 53/35

Box Jumps 24/20

Wall Balls 20/14

*Rx Plus: 72/53, 30/24. 30/20

(If you’re comfortable w/ all the movements TRY Rx Plus, you’ll thank yourself)

2: Metcon (AMRAP – Reps)

Progress as far as possible in 14 minutes.

30 Thrusters 45/35

20 Thrusters 75/55

10 Thrusters 95/65

5 Thrusters 135/95

AMRAP Thrusters 155/105

-Perform 5 bastards EMOM beginning @ minute zero.