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Wednesday 17DEC14

December 16, 2014WOD

CrossFit East River – WOD

View Public Whiteboard

Warm-up

3 rounds of 30 (No Measure)

30 seconds each for three rounds:

Pass-throughs

Mountain climbers

Squats

Metcon

Metcon (Time)

Row 250m

10 Kettlebell Swings 32/24kg

10 Burpees

10 Kettlebell Swings 32/24kg

10 Burpees

10 Kettlebell Swings 32/24kg

Row 250m

Weightlifting

Front Squat (7×3 @ 70% (less than Monday))

Shoulder Press (Establish 5RM)

Metcon

Metcon (Time)

Row 250m

10 Kettlebell Swings 32/24kg

10 Burpees

10 Kettlebell Swings 32/24kg

10 Burpees

10 Kettlebell Swings 32/24kg

Row 250m

(compare time to 1st attempt)

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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