Saturday 8am WOD/Foundations
October 12, 2019WOD
CrossFit East River – WOD
Weightlifting
1: Front Squat (7-7-5-5-3-3, work up to a heavy 3 rep)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12m AMRAP
12 Burpees over the bar
12 Pull-ups / Ring Rows
12 Ring Dips / Push-Ups