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Wednesday 21JAN15

January 20, 2015WOD

CrossFit East River – WOD

View Public Whiteboard

Warm-up

MedBall Tag (No Measure)

1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.

2. No throwing medballs.

3. You may block using your ball.

4. You may knock other athlete’s medballs out of their hands.

Gymnastics

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

3 Strict Pull-Ups

6 Strict Burpee (Full Squat, Full Push Up)

90′ Shuttle Run (6×15′)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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647 East 9th Street, New York, NY 10009

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