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Wednesday 16JAN18

January 16, 2019WOD

CrossFit East River – WOD

Strength

1: Back Squat (15:00 to establish 3RM Back Squat )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES

Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders

Min 2 – 10 Burpee Over Bar + 30 Double Unders

Min 3 – Rest

If all reps in all rounds completed post 18 rounds to score. Rest is a freebie round.

COOL DOWN

5:00 Slow Cool Down on Bike or Rower

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BARBELLS AND BURPEES

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‪(347) 352-7154‬

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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