Monday 3NOV14

November 2, 2014WOD

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Steal the Bacon (No Measure)

7 Rounds

2 Teams on all fours

1 Piece of bacon per 4 players (medball)

Each piece of bacon retrieved = a point

Team with most points after 7 rounds is winner

Weightlifting

Weighted Pull-ups (5 x 3)

Metcon

LuRong Challenge WOD 1 – “The Capacity Test” (AMRAP – Reps)

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row

1 Minute Rest

3 Minutes of Chest to Bar Pull Ups

1 Minute Rest

2 Minutes of Back Squats

1 Minute Rest

1 Minute of Shoulder to Overhead