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Wednesday 7NOV18

November 7, 2018WOD

CrossFit East River – WOD

Weightlifting

Back Squat (Every 2 minutes for 20 minutes (10 sets), 3 BS.)

Build across sets or hold steady at a moderately challenging weight. Not a 3RM day. NO FAILS!

Metcon

Metcon (Time)

3 rounds for time:

30 med ball cleans (20/14)

60 DUs

*Hard 8-minute time cap*

Cool Down

Metcon (No Measure)

3 rounds:

1 minute on bike @ recovery pace

5/5 single-leg DL with med ball

10 alt. Figure-4 squats

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team@BeastRiver.com

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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