Wednesday 12NOV14

CrossFit East River – WOD

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Warm-up

Lumberjacks and Farmers (No Measure)

2 Teams:

Farmers must attempt to keep all cones right side up

Lumberjacks must attempt to knock all cones upside down

Team with most cones up/down wins. Losing team does 5 burpee penalty.

Metcon

1: Metcon (Weight)

12minute EMOM

EVEN

1 Jerks @ BW

2 Front Squats

ODD

3 Strict T2B

4 Strict Ring Dips

2: RKC Snatch Test (AMRAP – Reps)

5 minute AMRAP

KB Snatch 53/35

Unlimited hand changes

KB may be set down

Left and Right must be equal

100 reps to pass