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