Saturday 18OCT14

CrossFit East River – WOD

View Public Whiteboard

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