Tuesday 10MAR15
March 9, 2015Uncategorized
CrossFit East River – WOD
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