Friday 18DEC14
December 18, 2014WOD
CrossFit East River – WOD
Warm-up
Outlaw Progression Clean (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
Weightlifting
Hang Clean + Front Squat + Split Jerk (5×1 @ 80% 1RM Clean + Jerk )
Front Squat (2×3@ 75% then 1 MAX EFFORT set)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
6 Squat Cleans 135/95
12 K2E
400m run w/ med ball 20/14