Saturday 8NOV14

CrossFit East River – WOD

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Warm-up

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Sotts Press

Duck Walk

Hang Snatch (squat)

Weightlifting

Snatch (1RM)

Metcon

Metcon (Time)

800m Run

20 K2E

10 KB Thrusters Left Arm 53/35

10 KB Thrusters Right Arm 53/35

400m Run

14 K2E

7 KB Thrusters Left Arm

7 KB Thrusters Right Arm

200m Run

10 K2E

5 KB Thrusters Left Arm

5 KB Thrusters Right Arm