Saturday 13DEC14
December 12, 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
a: Power Clean + Push Jerk (4 x 3 @ 75% of 1RM – Rest 60 seconds)
b: Ring Dips (4 x ME – Strict )
Metcon
Metcon (AMRAP – Rounds and Reps)
With a 20 minute running clock:
15 Pull ups
30 Push ups
45 Air Squats
Run 600m
10 C2B Pull-ups
20 KB Push Press 53/35 (10 left/10 right)
30 Goblet Squats 53/35
Run 600m
then:
AMRAP in remaining time:
5 Bar Muscle Ups
10 STO 95/65
15 Overhead Squats 95/65