Wednesday 01/30/2019

NewEra CrossFit – WOD

Weightlifting

1: Metcon (7 Rounds for weight)

EMOM for 7 minutes:

Min 1,2: 5 Thrusters @ 50%

Min 3,4: 4 Thrusters @ 55%

Min 5,6: 3 Thrusters @ 60%

Min 7: 2 Thrusters @ 65%

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Row

3 Rounds of “Cindy”

10 Power Snatches (115/80)