WOD – Fri, Jan 13
January 13, 2023Uncategorized
Announcements
Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a
T-Shirts – Put your size / color&quantity
2023 Habit Tracker – Start something
CrossFit East River – WOD
Overhead Squat (3 RM
Build to heavy triple
3-3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
Every 4 minutes x 3 Rounds
AMRAP 3 minutes (3:1)
16 Jump Lunges
10/8cal Row
8 med ball sit ups
– rest 1 min
– pick up where you left off