Friday 31OCT14

CrossFit East River – WOD

Costumes are HIGHLY encouraged.

View Public Whiteboard

Warm-up

Junkyard Dog (No Measure)

With a partner:

10 arm jump-overs (there and back is one)

10 crawls under bridge + jump over partner

Back Squat (5×5 @ 75%)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups