Saturday 17NOV18
November 17, 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
Strength
1: Front Squat (5-5-5-5)
Build to a Moderate 5 Rep
*Weight should be well below “heavy”
Metcon
2: Metcon (Time)
2 ROUNDS FOR TIME
1000m Row
25 Kettlebell Swings (70/53)|(53/35)
25 Front Squats (95/65)|(75/55)
Then with no rest:
100 AbMat Situps