23SEP14

CrossFit East River – WOD

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Warm-up

DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Metcon

Metcon (No Measure)

9-minute EMOM:

3 burpees

6 HSPU

9 diamond push-ups

Metcon

Metcon (AMRAP – Reps)

5 sets of 2 minutes on, 2 minutes off:

3 deadlifts 225/185

6 T2B

Double-unders for reps

Your score is your total number of double-unders