Trooper Phase D1

Announcements

Burger Night:
https://crossfiteastriver.com/archives/5313

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Nice and Light (No Measure)

30 KB Swings
30 Air Squats
20 KB Swings
20 Air Squats
10 KB Swings
10 Air Squats

Weightlifting

Back Squat (3 x 12 @ 65% 1RM)

Ring Dips (4 x 6 (2222) )

Metcon

Metcon (Time)

4 RFT
50′ KB Walking Lunge
12 Push-Ups