Monday 19JAN15
January 18, 2015WOD
CrossFit East River – WOD
Warm-up
Outlaw Connectivity (No Measure)
4 Rounds:
0:20 Seated Pike Stretch
0:40 L-Sit (Paralletes/Rings/Bar)
0:40 30* Handstand Hold
Gymnastics
1a: Ring Dips (4×7 Tempo: 3-3-0-3 (ODD) THIS IS AN EMOM)
1b: Front Squat (4×7 @ 65% (EVEN) )
Metcon
Metcon (AMRAP – Rounds and Reps)
5 minutes to complete:
21 Power Cleans 75/55
21 Ring Rows
4 minutes to complete:
15 Power Cleans
15 Ring Rows
3 minutes to complete:
9 Power Cleans
9 Ring Rows
Rest 2 minutes.
2 minute AMRAP:
9 Power Cleans
9 Ring Rows
Rx+: 135/95. Pull-ups, no bandz.