Wednesday 17DEC14
December 16, 2014WOD
CrossFit East River – WOD
Warm-up
3 rounds of 30 (No Measure)
30 seconds each for three rounds:
Pass-throughs
Mountain climbers
Squats
Metcon
Metcon (Time)
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m
Weightlifting
Front Squat (7×3 @ 70% (less than Monday))
Shoulder Press (Establish 5RM)
Metcon
Metcon (Time)
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m
(compare time to 1st attempt)