Friday 12SEP14

CrossFit East River – WOD

View Public Whiteboard

Weightlifting

1: Hang Power Snatch (2-2-2-2)

#BeastBarbell+Flex: 4×2 @ 80% Snatch

2: Power Clean + Front Squat + Split Jerk (Establish Max for Complex )

#BeastBarbell+Flex: 4×1 @ 80% Clean+Jerk

Metcon

Metcon (Time)

3 RFT:
400m Run
9 Burpee Pull-ups
21 KBS 53/35
#BeastBarbell+Flex: Conduct at 75% effort, do not exceed 160bpm