Trooper W2D1

CrossFit East River – WOD

View Public Whiteboard

Weightlifting

1a: Deadlift (2.5″ Deficit. 7 x 3 @ 65%)

First master technique and use of a deficit. Then focus on efficient and quick movement of the bar. ———-

1b: Pull-ups (7 x 3 (3333))

Tempo. No bands. Scale with negatives or ring rows. ——–

Metcon

Metcon (Time)

5 Rounds @ 500m pace Row 250m Rest 1:1