Monday 17NOV14

CrossFit East River – WOD

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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