Wednesday 16AUG17
August 16, 2017WOD
CrossFit East River – WOD
Weightlifting
1: DB Windmill (3×5)
work up to 3 sets of 5 reps on each side at a moderate weight
Metcon
2: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
60 Calorie Row
50 Double unders
40 Wall Balls 20/14
30 HR Push-ups
20 DB Thrusters 50/35 (10l/10r)
10 Muscle ups