WOD – Thu, Jan 5
January 5, 2023Uncategorized
Announcements
Modified Schedule in January:
See Wodify for schedule updates.
T-Shirts – Put your size and quantity
2023 Habit Tracker – Start something/ Give up something
CrossFit East River – WOD
“Careful” (AMRAP – Rounds and Reps)
AMRAP 24:
30/20 Row cals
20 Dumbbell Box Step-Ups (50/35)
10 Feet Elevated Ring Rows
-Today calls for asteady movement.
-Pace the row early to focus on the DB Box Step ups in the early rounds.
-Going from Ring rows to rowing will be a tough challenge on the lats and biceps.
-Try to pace in a way that allows a finishing kick.
-Target Score – 5-6 Rounds.
Accessory
3 Sets of:
20 Bent-over BB Row
– rest :30s
12 Dumbell Hammer Curls
– rest :30s