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Friday 10OCT14

October 9, 2014WOD

CrossFit East River – WOD

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Warm-up

Clean + Hang Clean (Establish 1RM for Complex )

Front Squat (Establish 3RM)

Metcon

Metcon (AMRAP – Reps)

LuRong #5 – BOOMSAUCE

15 Minute Ascending Ladder:

1 Squat Clean

1 Muscle Up

2 Squat Cleans

2 Muscle Ups

3 Squat Cleans

3 Muscle Ups

….

L3: 185/105

L2: 135/85 – Pull-ups (no bands)

L1: 55/35 – Jumping pull-ups

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‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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