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.
1: Metcon (AMRAP – Rounds and Reps)
5 minute work / 2 minutes rest
20 KBS 53/35
-start each interval with HSPU
-excess reps from unfinished rounds can be tallied in final rounds/rep score