Friday 23JAN14

CrossFit East River – WOD

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Warm-up

Outlaw Progression Clean (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Clean

Front Squat

Sotts Press

Hang Clean (squat)

Weightlifting

1: Bear Complex (Take 10 minutes to find complex RM. )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

2: Bear Complex (7 minute AMRAP @ 50% of 1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Marguerita (Time)

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Check it OUT! http://youtu.be/LxxDDM0Tl9Y