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Mini 3a: Friday – Accessory Day

June 30, 2017WOD

CrossFit East River – WOD

Weightlifting

1a: Shoulder Press (4×10, Seated with DBs )

1b: Renegade Row (4×10 (Row L + Row R + Push up = 1) )

1c: Strict Toes-To-Bar (4x Max Reps)

Metcon

2: Horsin Around (Time)

With a partner:

6 Rounds total (3 rounds each):

300m Row

20 KB Swings 70/53

10 Burpees over the Rower

-1 person works at a time

2: Metcon (Time)

For Time:

50 KB Snatches 53/35 (25L / 25R)

40 Wall Balls

30 KB Thrusters 53/35 (15L / 15R)

20 Pull-ups

10 KB Swings 53/35

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