Tuesday 3MAR15

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Shoulder mobility (No Measure)

Coach’s Choice
*Then thorough review of OHS.*

Weightlifting

Overhead Squat (7×2 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 ROUNDS:

3 minute AMRAP:

15 Calories on Rower

15 Burpees over Rower

15 Ring Dips

Rest 3 minutes between rounds.

Posted lowest score out of the 3 AMRAPs to WODIFY.

eg:

Round 1 = 2 Rounds

Round 2 = 2 Rounds + 4 reps

Round 3 = 1 Round + 44 reps

Your score = 1 Round + 44 reps