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Tuesday 10FEB15

February 9, 2015WOD

CrossFit East River – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Sub. supermans for back ex.

Gymnastics

a: Toes-To-Bar (6 x 4 12min, EMOM, odd)

b: Pull-ups (6 x 4 12min, EMOM, even)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 STO 75/55

6 Hang Power Clean 75/55

9 Burpees

Rx+: 115/75, Bastards

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