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Saturday 29NOV14

November 28, 2014WOD

CrossFit East River – WOD

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Warm-up

Metcon (No Measure)

For quality with a partner:

Hold a plank while your partner performs:

7-to-1 of

Strict HSPU

Triangle Pushup

Strict Ring Dip w/ turn out

Alternate after each round

Weightlifting

Push Jerk (Establish 3RM for day. Power clean from floor.)

2: Push Jerk (@80% of 1. Max unbroken reps.)

Metcon

Metcon (Time)

5 RFT

6 HPC @ 95/65

9 HR Pushups

12 STO @ 95/65

15 Air Squats

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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