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Monday 19JAN15

January 18, 2015WOD

CrossFit East River – WOD

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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.

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