WOD – Mon, Sep 18

CrossFit East River – WOD

Overhead Squat (E 2:30 x 12m – (5 sets) – 3RM
5-4-3-3-3)

– We are building heavier on the OHS this week.

– The bar can come out of the rack.

– For those not ready for OHS perform Front squats.

Rounds of Applause (AMRAP – Rounds and Reps)

AMRAP 8m – ascending by 2s

2 P. Snatch

4 Jumping C2B / Pull-ups

4 P. Snatch

8 Jumping C2B / Pull-ups

8 P. Snatch

10 Jumping C2B / Pull-ups

Etc… 10,12 — 12,14 — 14,16…

s: 75/55

x: 95/65

+: 115/85

Score is Snatch round + reps.
– High density pressing and barbell cycling.

Target

– The lower rep schemes to start will allow for members to push the pace early but expect everyone to hit a bottleneck at some point in the workout.