Friday 10OCT14
October 9, 2014WOD
CrossFit East River – WOD
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