Monday 5JAN15
January 4, 2015WOD
CrossFit East River – WOD
Warm-up
Dicey (No Measure)
Foam Dice Game
Gymnastics
1a: Ring Dips (5×5 Tempo: 3-3-0-3 (ODD))
1b: Front Squat (5×5 @ 70% (EVEN) )
Metcon
Metcon (Time)
4 Rounds
100′ Bear Crawl
15 HR Push-ups
15 SDHP 53/35
Rx Plus:
9 Muscle-Ups
15 SDHP 72/53