WOD – Fri, Apr 28
Announcements
Weightlifting Meet Sign-up Sheet: Link
🗓 May 6th @ CFER: 10a-2p
🥞 Potluck – bring food!
🙋♀️ We need 1 Judge & 3 Plate Changers
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
CrossFit East River – WOD
Shoulder Press (BB: 7-10
5-3-1-1-1-1)
– Let’s run it back and give it another try! You know your attempts – go for it.
– Going for a heavy single today!!
– Get tight and press hard.
Metcon (AMRAP – Reps)
EMOM x 12
m1: Rope Climbs**(2x)
m2: Devil’s Press
m3: Wall Balls**(1/2)
m4: Rest
s: 35/20s
x: 50/35s
*Score is total reps*
**Only 1/2 the reps count for Wall Balls….
** Rope climbs count as 2x…
– With no rest between movements athletes should give themselves :10s buffer to switch movements.
– With Rope climbs being a longer duration move, ALL rope climbs count as DOUBLE.
1 Rope Climb = Score of 2
– With Wall Balls being the one movement to gain many reps, all Wall Ball reps will only count as .5
Example: 20 wall balls = Score of 10