Saturday 29NOV14
November 28, 2014WOD
CrossFit East River – WOD
Warm-up
Metcon (No Measure)
For quality with a partner:
Hold a plank while your partner performs:
7-to-1 of
Strict HSPU
Triangle Pushup
Strict Ring Dip w/ turn out
Alternate after each round
Weightlifting
Push Jerk (Establish 3RM for day. Power clean from floor.)
2: Push Jerk (@80% of 1. Max unbroken reps.)
Metcon
Metcon (Time)
5 RFT
6 HPC @ 95/65
9 HR Pushups
12 STO @ 95/65
15 Air Squats
Rest 1 minute between rounds