Friday 12DEC14

CrossFit East River – WOD

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Warm-up

Animal Farm (No Measure)

Weightlifting

Back Squat (5×3 @ 85% of 1RM +5-10lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3 athletes complete

150 Wall Balls 20/15

90 Power Cleans 95/65

30 T2B

90 STO 95/65

150 Burpees*

-All athletes must complete equal reps, reps may be partitioned anyway

-Scale individually as needed

-Only one athlete may work at a time

*Burpees are an exception all three athletes will complete 50 burpees in unison