Saturday 1NOV14

CrossFit East River – WOD

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Warm-up

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Metcon

Metcon (Time)

For Time:

30 box jumps, 30/24

30 chest-to-bar pull-ups

30 kettlebell swings, 72/53

30 walking lunges, 95/65

30 knees-to-elbows

30 push presses, 95 lb.

30 kettlebell swings, 72/53

30 wall ball shots, 20/14

30 burpees

30 triple-unders