WOD – Sat, Jul 15

July 15, 2023Uncategorized

Announcements

🎽 Summer “SWEAT” tanks (2 color options)

📋 Order Sheet
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CrossFit East River – WOD

Weighted Step-ups (With a partner: Alternating Sets: (4s x 6r)
KB Front Rack Step-ups: 6/sd
(6-6-6-6)

Building. Athletes can build using a single heavy KB or Double KBs. (add combined weight for wodify)
)

*Box height set to ~knee height. All on one side then the other. Leave the foot on top of the box throughout the set focusing on driving through the working leg.

“Holding It All Together” (AMRAP – Rounds and Reps)

AMRAP 20

A) 200m runs

B) Holds two KB in front rack (50/35, 35/26)

-Switch-

A) 50 DU / 100 SU

B) Holds Two KB Overhead (50/35, 35/26)

-Switch-

A) 16 Box Step-ups Alt. – BW

B) Holds KB in Farmers

-Switch-

WOD – Sat, Jul 15

Announcements

CrossFit East River – WOD

Weighted Step-ups (With a partner: Alternating Sets: (4s x 6r) KB Front Rack Step-ups: 6/sd (6-6-6-6) Building. Athletes can build using a single heavy KB or Double KBs. (add combined weight for wodify) )

“Holding It All Together” (AMRAP – Rounds and Reps)

Weighted Step-ups (With a partner: Alternating Sets: (4s x 6r)
KB Front Rack Step-ups: 6/sd
(6-6-6-6)

Building. Athletes can build using a single heavy KB or Double KBs. (add combined weight for wodify)
)