15.1 PREP – 27FEB15

CrossFit East River – WOD

Do this WOD in preparation for Saturday’s Barbell Brunch. 15.1

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Warm-up

DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist
ALSO: shoulder mobility

Weightlifting

Power Snatch (1 x 75%, work up to 75%)

Power Clean + Split Jerk (1 x 75%, work up to it)

Metcon

Metcon (Time)

3 RFT

5 Ring Rows / Pull-ups

10 Burpees

15 KBS