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Monday 15OCT18

October 15, 2018WOD

CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

EXTENDED WARM-UP

3 SETS

1 Power Clean

1 Front Squat

1 High Hang Squat Clean

*Light loading to start. Build to workout weight by third set.

Metcon

2: Metcon (Time)

WORKOUT

3 SETS

START A SET EVERY 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean (155/105) | (115/75)

*Record total time for all three sets.

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647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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