WOD – Fri, Nov 17

Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Strength (4 Rounds for weight)

E 2m x 4 sets

DB Suitcase ATG split squats (2s down 2s up) )

8-10/sd

Scaele:

Bodyweight
Strength Notes:

– These split squats are meant to be ROM focused.

– Drive the knee forward while keeping a controlled tempo.

– The tempo today is a 2 second negative and 2 second concentric with no pauses between.

Metcon (AMRAP – Reps)

EMOM x 20 m or 4 Rounds

( :30 ON / :30 OFF )

m1: DU / CC / SU (aim 50)

m2: SA DB OH Lunge – Left

m3: Burpee to Line

m4: SA DB OH Lunge – Right

s: 35/20

x: 50/35

+: 70/50
Score is Lunges and Burpees