Trooper W3D3
April 21, 2015WOD
CrossFit East River – WOD
Warm-up
Squats & Holds (No Measure)
3 rounds for quality:
12 squats
12 push-ups
12 toes-to-bar/knees-to-elbow/tucks
12 (each leg) mountain climbers
Weightlifting
1: Front Squat (5×3 Pause Front Squats @ 70%. 3s pause in bottom. )
Metcon
Metcon (Time)
5 rounds for time of:
95-lb. squat cleans, 10 reps
30-second L-sit hold
95-lb. squat cleans, 10 reps
60-second hang from pull-up bar
Post time to comments.