WOD – Wed, Oct 11

Announcements

– 🧟‍♂️ Six Flags – Poll – In or Out?

– Friday 13th! Movie Night! 6pm BYOB

– 6:30pm start

CrossFit East River – WOD

Deadlift (E2 x 7
4-3-2-1-1-1-1
%: 65-75-80-85-90-94-101)

– NO DROPPING (if you pick it up, you can place it down)

– Build slowly and brace tightly to pull for a heavy single.

1,075 (Time)

5 RFT

200m Run

5 Deadlifts (65-70%)

5 C2B / Pull-ups / Strict Banded

5 Burpee Over Bar

cap: 12
– Athletes should use their new 1 RMs to move 65-70% smoothly in this WOD.

– All reps are small enough to go unbroken. Athletes should start moderately enough to build pace through the workout. For athletes building pull-up strength should opt for a banded strict pull-up variation.