Friday 7NOV14

November 6, 2014WOD

CrossFit East River – WOD

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Warm-up

Good morning! (No Measure)

3 rounds of:

10 good mornings

10 shoulder circles

10 arm circles

Weightlifting

Back Squat (3 sets of 7 reps @ 75% of 1RM)

Metcon

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18… of the following movements:

Wall Balls

Box Jumps

Deadlifts

*See Internet for Levels

Lurong 2014 #2 (AMRAP – Reps)

9 Minute AMRAP

20 Ground to Overhead (95/65)

7 Bar Facing Burpees

15 G2OH (135/85)

7 Bar Facing Burpees

10 G2OH (155/105)

7 Bar Facing Burpees

5 G2OH (185/135)

7 Bar Facing Burpees

AMRAP G2OH (225/155)

*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.

Lurong Challenge Scaling Options:

Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105

Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85