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