Turkey Day 2014!

CrossFit East River – WOD

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Warm-up

MedBall Tag (No Measure)

1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.

2. No throwing medballs.

3. You may block using your ball.

4. You may knock other athlete’s medballs out of their hands.

Weightlifting

Squat Clean Thruster (Build to a 1RM)

Metcon

Air Force WOD (Time)

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squat

(95/65)

*Every minute on the minute, complete 4 burpees before returning to barbell work

*20-minute time cap