Friday 16NOV18
November 16, 2018WOD
Announcements
THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
5 Sets:
-Snatch w/ 2s pause @ below knee
-Snatch @ power position
Metcon
2: Metcon (Time)
3 Rounds for time:
12 Pullups
16 DB Hang Clean and Jerks 53/35 (Open style)
20 Box Jumps 24/20