Trooper D3

Announcements

Olympic Weightlifting with Heather!
https://www.eventbrite.com/e/olympic-weightlifting-sunday-april-12-tickets-16439393669

CrossFit East River – WOD

View Public Whiteboard

Warm-up

3 rounds of 30 (No Measure)

30 seconds each for three rounds:
Pass-throughs
Mountain climbers
Squats

Weightlifting

1: Back Squat (4×12 @ 60% 1RM)

2: Shoulder Press (4×12 @ 60% 1RM)

Metcon

Metcon (Time)

8 minute AMRAP
3 Wall-Walks
6 Hang Power Cleans 115/75
12 Front Rack Lunges 115/75