Monday 8DEC14
December 7, 2014WOD
CrossFit East River – WOD
Warm-up
Outlaw Progression Clean (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
Weightlifting
3-Position Clean: Power, Hang, Floor (Find Max For Complex, maintain grip for 3 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
9 KB Thrusters – 2 handed (35×2/28×2)
9 Pull ups