20OCT14

CrossFit East River – WOD

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Warm-up

Cindy-ish (No Measure)

5 rounds of:

5 pull-ups

10 push-ups

15 squats

Weightlifting

Bench Press

Metcon

Metcon (Time)

For time:

30-20-10

KB Swings (53/35)

Pull-ups

Box jumps (24/20)

Every minute, starting at 0, complete 5 burpees.