Wednesday 21JAN15
January 20, 2015WOD
CrossFit East River – WOD
Warm-up
MedBall Tag (No Measure)
1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.
2. No throwing medballs.
3. You may block using your ball.
4. You may knock other athlete’s medballs out of their hands.
Gymnastics
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
3 Strict Pull-Ups
6 Strict Burpee (Full Squat, Full Push Up)
90′ Shuttle Run (6×15′)
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders