Wednesday 14JAN15

January 13, 2015WOD

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Animal Farm (No Measure)

Gymnastics

1: Zombie Press (Attempt a #ZombiePress )

2: Metcon (AMRAP – Reps)

0:30 ME x Burpees to a 45lb plate

1:00 Rest

1:30 ME x Burpees to a 45lb plate

Rx+ = to a 24″/20″ box

Metcon

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*WEIGHT: 135/95 Rx*