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Friday 12SEP14

September 11, 2014WOD

CrossFit East River – WOD

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Weightlifting

1: Hang Power Snatch (2-2-2-2)

#BeastBarbell+Flex: 4×2 @ 80% Snatch

2: Power Clean + Front Squat + Split Jerk (Establish Max for Complex )

#BeastBarbell+Flex: 4×1 @ 80% Clean+Jerk

Metcon

Metcon (Time)

3 RFT:
400m Run
9 Burpee Pull-ups
21 KBS 53/35
#BeastBarbell+Flex: Conduct at 75% effort, do not exceed 160bpm

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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