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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

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‪(347) 352-7154‬

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647 East 9th Street, New York, NY 10009

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