Friday 21NOV14
November 20, 2014WOD
CrossFit East River – WOD
Warm-up
1: DROM (No Measure)
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
Weightlifting
1: Back Squat (4 x 4 @ 80%)
Metcon
1: Metcon (Time)
3 RFT
5 Power Cleans 155/105
10 HR Push-ups
Rest 30 seconds between rounds
2: Metcon (Time)
3 RFT
6 STO 155/105
9 C2B Pull-ups (no bands) – OR – 18 Strict (can use bands)
12 Burpees over the bar
Rest 1 minute between rounds