TGIF! Friday 27MAR15

CrossFit East River – WOD

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Warm-up

Outlaw Connectivity (No Measure)

4 Rounds:

0:20 Seated Pike Stretch

0:40 L-Sit (Paralletes/Rings/Bar)

0:40 30* Handstand Hold

Shoulder mobility (No Measure)

Coach’s Choice

Weightlifting

Thruster (Establish a moderate 3RM)

Metcon

Something Dirty (Time)

For Time:

30 Kettlebell swings

30 Pull-ups

30 Walking lunges with KB

30 Knees-to-elbow

30 Burpees

30 Russian twists (with KB)

Rx: 53/35

Rx Plus: 72/53