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Friday 3MAR17

March 3, 2017WOD

CrossFit East River – WOD

Warm-up

Skill

Bar Muscle-ups (Work on the skill!)

Metcon

3: Metcon (Time)

3 Rounds for Quality!

10 kipping tucks or knees-to-elbows

10 power cleans (empty bar or LIGHT DB if doing the Open)

10 kipping tucks or knees-to-elbows

10 walking lunges (no weight or LIGHT DB if doing the Open)

Rest 3 minutes in between rounds

1: Metcon (No Measure)

Mobility medley tailored to 17.2! Spend at least 10 minutes getting supple.

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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