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Monday 17NOV14

November 16, 2014WOD

CrossFit East River – WOD

View Public Whiteboard

Weightlifting

Outlaw Progression Clean (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Clean

Front Squat

Sotts Press

Hang Clean (squat)

Weightlifting

Clean (Clean + Front Squat, find a heavy single)

Metcon

Metcon (No Measure)

On the C2 rower:

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Women’s Rx +0:10 sec

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