Friday 11DEC14
December 10, 2014WOD
CrossFit East River – WOD
Warm-up
Animal Farm (No Measure)
Weightlifting
Back Squat (5×3 @ 85% of 1RM +5-10lbs)
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3 athletes complete
150 Wall Balls 20/15
90 Power Cleans 95/65
30 T2B
90 STO 95/65
150 Burpees*
-All athletes must complete equal reps, reps may be partitioned anyway
-Scale individually as needed
-Only one athlete may work at a time
*Burpees are an exception all three athletes will complete 50 burpees in unison