Tuesday 6JAN15
January 5, 2015WOD
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
Clean (“Speedy Complex” 3×50%, 3×55%, 3×60%, 3×65%)
Metcon
Metcon (Time)
3 Rounds
30 KB Snatches
15 T2B
Rest Exactly 2 minutes
Then:
Row 1K