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Tuesday 10MAR15

March 9, 2015Uncategorized

CrossFit East River – WOD

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Warm-up

Gymnastics

Metcon (No Measure)

3 Rounds (12 min)

Min 1: Gymnastics Complex

Min 2: 20 Wall Balls

Min 3: Rest

Rx:

-10 Strict Banded Pull-ups

-20/14

Rx+:

-4 Strict Chin-ups, 4 Strict Pull-ups, 4 Kipping, 4 Kipping C2B

-30 (or 12ft target w/ 20)/20

Metcon

Metcon (AMRAP – Reps)

FOR TIME:

100 Back Squats 95/65

Perform 5 Burpees EMOM

6 minute time cap.

Rx+ 135/95

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