Wednesday 10DEC14

CrossFit East River – WOD

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Warm-up

Steal the Bacon (No Measure)

7 Rounds

2 Teams on all fours

1 Piece of bacon per 4 players (medball)

Each piece of bacon retrieved = a point

Team with most points after 7 rounds is winner

Weightlifting

Front Squat (3@75%, 2@80%, 1@85%, 1@90%, 3@80%)

Metcon

Metcon (Calories)

0-3 minutes

10 Power Cleans + Push Jerks @ 135/95

3-6 minutes

Row 500m

6-9 minutes

Rest

9-12 minutes

3 Rounds of Cindy

12-15 minutes

Row 500m

15-18 minutes

Rest

18-21 minutes

15 Deadlifts @ 225/155

15 HSPU

21-24 minutes

Row for Calories