Wednesday 19FEB14

February 18, 2014WOD

We’re excited to announce that CrossFit East River is going to become a PALEO GARAGE!

That’s right — we’ll be hosting Chef Nick Massie for four paleo cooking classes March 22-23.

Not only will you learn a new culinary skill or two, but you will take home 10 delicious paleo meals. There are four different sessions to choose from – or attend all four and save $100!

Pastel de Papa
Pork Chile El Nopal
Thai Style Chicken Curry
Meatball Minestrone

We expect the classes to sell out quick, Register Here.

1) Back Squat
4×3 @ 70%

2) 3 Rounds for time of:
21 Power Snatches 115/75
27 L-Pull ups
27 GHD Sit-ups

20 minute time cap.

You can only do Rx today if you are able to proficiently complete all three movements. If not, use a scale below.
Like the LuRong WODs, there is NO mixing and matching between scales.

Scale A)
21 Power Snatches 95/65
27 Pull-ups (strict, no band)
27 V-Ups

Scale B)
21 Power Snatches 75/45
27 Pull-ups (kipping or band okay)
27 V-Ups

Scale C)
21 Power Snatches 55/35
27 Pull-ups (any form of assistance/scaling okay)
27 Sit-ups

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