Week B Day 4 – Friday

CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

4 Rounds

Spend 1 minute at each station:

a: 12 x Seated DB Press

b: 24 x weighted box stepups, alternate legs. (24/24)

c: 30 second bar hang

Pick a weight for a/b you can go unbroken but struggle with.

Metcon

2: Metcon (Time)

For time, alternate rounds with a partner, rest while they work.

Row 750m

20 burpees over rower

Row 500m

15 burpees over rower

Row 250m

10 burpees over rower