WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

15-12-9-6-3

Power Cleans 135/95

Burpees over the bar

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CrossFit East River – WOD

Metcon

1: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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CrossFit East River – WOD

Weightlifting

1: Front Squat

5×2 @ 80% of 1RM w/ 1s pause at bottom each rep

Metcon

2: Metcon (AMRAP – Reps)

5 Rounds for Reps

90s Burpee Box Jump Overs

90s rest

30/24

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CrossFit East River – WOD

Weightlifting

1: Back Squat

3×3 @ 85% of 1RM

1xME @85% of 1RM

Metcon

2: Metcon (Time)

For time, alternating sets with a a partner

15-12-9-6-3

Thrusters 115/85

Burpees over bar

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CrossFit East River – WOD

Weightlifting

1a: Bench Press (7-7-7-7)

1b: Chin-Ups (7-7-7-7 (weighted if able))

Metcon

2: 2k Row (Time)

Max Effort 2k Row

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

4 Rounds of:

5 minutes on. 2 minutes off.

7 KBS 53/35

7 Burpee Box Jumps 24/20

14 Calories on Rower/Bike

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CrossFit East River – WOD

Weightlifting

1: Back Squat (5×3 @ 85% )

Metcon

2: “Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees

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CrossFit East River – WOD

Weightlifting

1: Back Squat

5×3 @ 80% of 1RM w/ 1s pause at bottom each rep

Metcon

2: Metcon (Time)

6 Rounds with a partner

10 strict pullups

8 burpees over the bar

6 Squat Cleans 135/95

-alternate full rounds, each partner does 3 full rounds.

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

5 Rounds of the following:

Min 1) DB OVH Lunge L25’/R25′ 50/35

Min 2) 5 Wall Walks

Min 3)12 DB Snatches

Min 4) Hold L-Hang from bar

Min 5) Rest

Score is total amount of time spent in L-Hang. Time stops for the round the first time feet drop below parallel. Each second is a rep.

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

21m AMRAP

21 Thrusters 75/55

Run 400m

3 Rope Climbs

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