Tuesday 27JAN15

CrossFit East River – WOD

SNOW DAY WOD! First WOD @ 1130am.

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Warm-up

Junkyard Dog (No Measure)

With a partner:

10 arm jump-overs (there and back is one)

10 crawls under bridge + jump over partner

Weightlifting

Push Jerk (Establish 2RM Push Jerk )

Metcon

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

15 Calories on Rower

10 Box Jumps 24/20

5 Push Jerks 135/85

Rx Plus: 30/24, 185/115