Wednesday 31DEC14

CrossFit East River – WOD

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Warm-up

Metcon

Metcon (No Measure)

15 minute EMOM

2 Clean+Jerks 75/55 + 1 Burpee over the bar

Add 1 Burpee per minute

@ 5 minutes 95/65

@ 10 minutes 135/95

If you miss a round keep the weight/burpee count the same through 15 minutes

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

3 Muscle Ups

12 Box Jump Overs 24/20

Scale MUs w 9 Ring Rows and 9 Clapping Push-ups