22SEP14
September 21, 2014WOD
CrossFit East River – WOD
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
Hang Clean (Establish a 5RM)
Metcon
Metcon (Time)
For time:
50 wall ball shots, 20/14
30 cleans, 155/105
15 muscle-ups
(If you’re not doing muscle-ups, do 30 chest-to-bar pull-ups; good ones)