WOD – Thu, Jun 1

Announcements

New Evening Schedule begins: June 5th, Monday

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

“Speed and Skill” (AMRAP – Reps)

EMOM x 20 min – 4 Rounds

(:30s Work / :30 Rest)

1) Ring muscle ups or Ring Pull-ups / Ring Dip

2) Single DB box step ups (50/35)

3) Wall walks

4) KBS – American

5) DB snatches(50/35)
– Athletes only work for :30 each round with :30s built in rest. Max reps each :30.

– Athletes can alternate between Ring pull-ups and ring dips if they so choose or just pick one for the entirety of the workout.

– Score is total reps all movements