Saturday 6DEC14
December 5, 2014WOD
CrossFit East River – WOD
Warm-up
Junkyard Dog (No Measure)
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
Weightlifting
Power Clean + Push Jerk (Establish a 1RM )
Metcon
Metcon (No Measure)
EMOM-Mania
From minutes 0 to 9:
Even, 5 burpees
Odd, 5 C&J (95/65)
From minutes 10 to 15:
Even, 5 toes-to-bar
Odd, 5 C&J (115/75)
From minutes 16 to 20:
Even, 5 burpees
Odd, 5 C&J (135/95)