Friday 2JAN15

CrossFit East River – WOD

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Warm-up

Bring Sally Up! (No Measure)

Hello Moby

Metcon

1: Metcon (AMRAP – Reps)

Every 90 seconds for 15 minutes

a: 7 Back Squats @ 70% 1RM

b: 7 Strict HSPUs or 7 Deficit Push-ups

2: Metcon (AMRAP – Rounds and Reps)

12 minute partner AMRAP:

10 Thrusters 95/65

10 Pull-ups

-Only 1 partner may work at a time

-An entire round must be completed each time

(we HAD to do some version of Fran to start off 2015)