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Saturday 18OCT14

October 17, 2014WOD

CrossFit East River – WOD

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Power Clean (Establish 3RM)

Metcon

a: Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

Run 1 mile

5 Rope Climbs

25 C2B Pull Ups

50 Push-ups

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647 East 9th Street, New York, NY 10009

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