Tuesday 20JAN15

CrossFit East River – WOD

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Warm-up

Tabata KB Warm Up (No Measure)

Squats

Pushups

Burpees

Rest

KB DL

KB Russian Swing

KB American Swing

Rest

KB Clean

KB Push Press

Rest

KB Snatch L

KB Snatch R

Weightlifting

a: Farmer’s Carry (4 x 200′ w/ 2×53/35)

b: Front Rack Lunge (4 attempts at a 20RM (10L,10R))

Metcon

Metcon (Distance)

On the C2 rower:

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Women’s Rx +0:10 sec