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Saturday 6DEC14

December 5, 2014WOD

CrossFit East River – WOD

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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)

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BARBELLS AND BURPEES

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(347)-486-4122

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 201-2587‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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