Juggernaut W1D2

CrossFit East River – WOD

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Gymnastics

1a: Deficit Handstand Push-ups (6RM deficit )

Progress through :

brasire – wall – freestanding

1b: Ring Rows (6 x 2222. Feet level with rings on box)

Metcon

2: Metcon (AMRAP – Reps)

4 rounds of 2 minutes of work followed by 2 minutes of rest.

Score for workout is reps in final round.

Round 1:

12/9 Calories on Rower

15 Hang Power Cleans 45/35

Round 2:

12/9 Calories on Rower

10 Hang Power Cleans 75/55

Round 3:

12/9 Calories on Rower

5 Hang Power Cleans 95/65

Score Round:

12/9 Calories on Rower

AMRAP Hang Power Cleans 135/95

Rx+ = Hang Power Snatches