Monday 28NOV16

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

8 minutes to complete:

750m row

185/115 deadlifts, max reps

Then, 10 minutes to complete:

750m row

185/115 power cleans, max reps

Then, 12 minutes to complete:

750m row

75/55. overhead squats, max reps

Do not rest between rounds. Post row/run times and reps completed for each exercise to comments.

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Rx+ (*you must do the prescribed weights with the run, otherwise do regular Rx*)

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8 minutes to complete:

1-mile run

315/225 deadlifts, max reps

Then, 10 minutes to complete:

1-mile run

225/145 power cleans, max reps

Then, 12 minutes to complete:

1-mile run

135/95 overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.