Tuesday 4NOV14

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

1: Dead Hang Clean (1RM – NO HIPS)

standing, from hang

2: 3-Position Clean: Power, Hang, Floor (Establish max for complex)

3: Push Press (5RM, Drop Sets @ 5×95%, 5×90%)

Metcon

Metcon (Time)

5 Rounds for total working time

250m Row

Rest 1:1

15 minute time cap