Tuesday

Announcements

Register for The Open! Link here

Week 1 Theme: SpiritWeek!
-Wear your CFER schwag

Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
 

Thursday 3pm – Youtube Announcement Live

CrossFit East River – WOD

Shoulder to Overhead (E: 90 x 6 RNDs
5s Pause on top after last rep.)

2 Push Press

2 Push Jerk
-Build to heavy and focus on smooth lifts and leg drive.

-Reinforce good and final position with a long 5s pause.

KB Somethings (Time)

For time:

30 KB Hang Clean & Jerks

15 TTB / Hang Knee Raise

-Rest 1 min-

20 KB Push Press

15 Pull-Ups / Ring Rows

-Rest 1 min-

10 KB Thrusters

10 C2B/ Pull-ups

Cap: 10m

1 KB:

s:35/26

x:53/35

+:70/53

Rx+:

TTB /C2B / Muscle Ups
Each mini-metcon should be a sprint.

Athletes should use only 1 KB for this and switch arms as desired.

Find a fast but consistent Pace to move unbroken.