CrossFit for Ukraine- Sun, Jan 29

Announcements

Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
 

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

“Stronger Together”

Metcon (Time)

For Time – In Teams of 3

Buy In:

Burden Run w/ Medicine Ball

3 Rounds:

30 Wall Balls 20/14

30 Box Jump Burpees 24″/20″

30 Calories on Erg/Rower

Cash Out:

Burden Run w/ Medicine Ball

*Only 1 partner may complete reps at a time

*One partner most hold a “rest position”

*One partner may actually rest

Rest Positions:

Min 0-7: Squat w/ Medicine Ball

Min 7-14: Plank

Min 14-21: Wall Hold

Min 21-28: Hold Medicine Ball Overhead