WOD – Sat, Jan 28

Announcements

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Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

“Kimdracula” (AMRAP – Rounds and Reps)

Partner Synchro WOD:

AMRAP12m

20 Singe DB Power Snatch – Alt.

20 Single DB Suitcase Reverse Lunge

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Rest 4 Minutes

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AMRAP 12m

5 Strict Pull-ups / Banded

10 Hand Release Burpees

15 Ab Mat Sit-ups

*Scale the pull-ups to 3 if need to keep moving.

*Hand-release-burpees: hands come off the groundlike HR Push-ups.
-Every movement of this met-con is Synchro between partners

-Strict Pull ups are synchronized at the bottom (while both are hanging).

-Take this AMRAP more steady

-With the only real bottleneck being the strict pull ups perform singles as needed to keep moving.

-Target Scores – 6 Rounds in each AMRAP