Friday 5DEC14
December 4, 2014WOD
CrossFit East River – WOD
Warm-up
Animal Farm (No Measure)
Weightlifting
Back Squat (5×3 @ 85% of 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Up!
17-minute partner AMRAP:
*35 kettlebell swings while partner in goblet squat
*25 med ball sit-up throws over box
*20 box jumps while partner planks
*15 pull-ups while partner hangs from bar
You will complete each domain before moving on to the next domain, ie one partner will swing and one will squat and then they SWITCH movements before moving on to the med ball sit-ups