Wednesday 18JAN17
January 18, 2017WOD
CrossFit East River – WOD
Weightlifting
1: Front Squat (see comments. )
Every 3 minutes increasing weight.
12-9-6-3-3-3
Experienced athletes, aim for a 3RM from floor.
Newer athletes, aim to do 3 heavy sets of 3 reps.
Metcon
2: Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats