Trooper W2D2

April 13, 2015WOD

CrossFit East River – WOD

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Warm-up

Old Reliable (No Measure)

4 RFQ (rounds for quality):

15 squats
15 pass-throughs
15 walking lunges EACH leg
15 barbell good mornings
15 arm circles EACH direction

Weightlifting

1: Back Squat (3×12. Ramp Up. (12@60%, 12@65%, 12@70%))

2: Shoulder Press (3×12. Ramp Up. (12@60%, 12@65%, 12@70%})

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute ascending ladder
——-
1 Power Cleans 95/65
2 Hanging Knee Raises
–
2 Power Cleans
4 Hanging Knee Raises
–
3 Power Cleans
6 Hanging Knee Raises
–
etc…

Rx+
155/95, strict T2B.