Tuesday 28OCT14

CrossFit East River – WOD

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Warm-up

Outlaw Progression Clean (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Clean

Front Squat

Sotts Press

Hang Clean (squat)

Weightlifting

Power Clean (Establish a 5RM)

Metcon

Metcon (No Measure)

21-minute EMOM (alternate through):

21 calories on the rower

Hollow hold with plate overhead (25/15#)

21 KBS (53/35#)