Tuesday 20NOV18

CrossFit East River – WOD

Warm-up

1: Metcon (No Measure)

EXTENDED WARM-UP

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

MInute 2 – Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 – Jogging Unders

Metcon

2: Metcon (Time)

3 SETS

2 ROUNDS FOR TIME

20/15 Calorie Bike / Row

20 DB Push Press (50/35)|(35/20)

50 Double Unders

-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

FINISHER

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-