Monday 24NOV14

CrossFit East River – WOD

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Warm-up

Gymnastics

SKILL: Handstand Push-ups (max strict )

Weightlifting

Deadlift (Establish 3RM)

Metcon

Metcon (AMRAP – Reps)

6 minute EMOM

4 HSPU

8 Deadlifts @ 50% 3RM DL

Rest 1 minute

6 minute EMOM

8 Pushups

4 Power Cleans @ 50% 3RM DL

Rest 1 minute

2 minutes AMRAP

Burpees.