Monday 9FEB15

CrossFit East River – WOD

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Warm-up

Hip Mobility (No Measure)

Coach’s Choice

Weightlifting

a: Single Leg Deadlift (5 x 7 (7 reps each side))

b: Single Arm Dumbell Press (5 x 7 (7 reps each side))

Metcon

Metcon (Time)

5 rounds, each for time, of:

20 chest-to-bar pull-ups

30 wall-ball shots, 20-lb. ball

40 push-ups

Rest precisely 3 minutes between each round.

20 minute time cap