Monday 10NOV14

CrossFit East River – WOD

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Warm-up

DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Weightlifting

Overhead Squat (Establish a 3RM, 3 second pause at bottom each rep)

Metcon

Metcon (Time)

25 Hang Power Cleans (95/65)

50 Burpees over the bar

25 STO

50 HR Push-ups

25 Front Squats

50 Air Squats