Friday 7MAR15
March 5, 2015WOD
CrossFit East River – WOD
Warm-up
Weightlifting
Back Squat (5 x 2 – Tempo – 3-3-3-0 @ 65%)
Metcon
Metcon (No Measure)
15 minute EMOM / 5 rounds of:
Min 1: 7 Thrusters (Bar,65/55,95/65)
Min 2: 10 Calories on Rower
Min 3: Rest (use time to add weight)
Add weight @ minute 4, 7, 10. Keep weight constant for remaining rounds.