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Friday 21NOV14

November 20, 2014WOD

CrossFit East River – WOD

View Public Whiteboard

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

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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