Trooper W3D4

CrossFit East River – WOD

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Weightlifting

1: Back Squat (8 @ 50%, 10 @ 60%, ME @ 70%)

Metcon

Metcon (Time)

“Put a ring on Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Ring Dips
Squat Clean: 3/4 body weight

Set up two bars and storm through for time.