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Trooper W3D3

April 21, 2015WOD

CrossFit East River – WOD

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Warm-up

Squats & Holds (No Measure)

3 rounds for quality:

12 squats

12 push-ups

12 toes-to-bar/knees-to-elbow/tucks

12 (each leg) mountain climbers

Weightlifting

1: Front Squat (5×3 Pause Front Squats @ 70%. 3s pause in bottom. )

Metcon

Metcon (Time)

5 rounds for time of:

95-lb. squat cleans, 10 reps

30-second L-sit hold

95-lb. squat cleans, 10 reps

60-second hang from pull-up bar

Post time to comments.

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