Monday 13MAR17

CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

Every 2 minutes for 10 minutes do:

1 Hang Power Clean

1 Hang Clean

1 Front Squat

1a: Hang Power Clean (post weight used in complex)

1b: Hang Clean (post weight used in complex)

Metcon

2: Metcon (AMRAP – Reps)

Tabata IRON, for reps:

8 Rounds of 45# GTO

Rest 1 minute

8 Rounds of DB Thrusters 50/35, alternate L/R each round

Rest 1 minute

8 Rounds of KB Snatches 53/35, alternate L/R each round

Rest 1 minute

8 Rounds of Goblet Squats 53/35