Monday 13OCT14

CrossFit East River – WOD

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Weightlifting

Back Squat (Establish 3RM)

Metcon

Metcon (Time)

7 RFT

9 One Arm KB Thrusters – Left (53/35)

9 Pull-ups

9 One Arm KB Thrusters – Right

9 HSPU

Warm-up

Dicey (No Measure)

Foam Dice Game
2 – wall climbs

3 – V-ups

4 – push-ups

5 – burpees

6 – bow and bend

7 – hip circles

8 – kips

9 – hollow body rocks

10 – 10s in PLANK

11 – squats

12 – jumping squats