10JAN18 – 43 days until the open!

CrossFit East River – WOD

“When a Cop Trains a Convict” CFJ. https://journal.crossfit.com/article/prison-cecil-2

See attached photo for a SNEAK PEAK at the Lurong Food Summary Chart. You need to sign-up for full access to meal plans, recipes, and food logging ability.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

4 Rounds

5 minute work / 2 minutes rest

AMRAP:

10 HSPU

20 KBS 53/35

30 Situps
-start each interval with HSPU

-excess reps from unfinished rounds can be tallied in final rounds/rep score