Monday 29SEP14

CrossFit East River – WOD

-Last Day to Make Up Lurong #1/2/3-

Open Gym 430pm-530pm – Either arrive with specific programming in mind or ask a coach to help you write a program out.

View Public Whiteboard

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

Clean (Establish 3RM)

Metcon

Metcon (Time)

For Time:

30 One Arm KB Thrusters 53/35 (15 L/R)

30 Clapping Pushups

50′ Walking Lunge w/ KB

20 One Arm KB Thrusters (10L/R)

20 Burpees

50′ Walking Lunge w/ KB

10 One Arm KB Thrusters (5L/5R)

10 Ring Dips

50′ Walking Lunge