WOD – Mon, Nov 20

Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Back Squat (1 Back Squat build to 92.5%

E 2:30 x 6 sets
——————-
Set 1 – 10 reps BB
Set 2 – 6 reps @ 35-45%
Set 3 – 3 reps @ 55-60%
Set 4 – 3 reps @ 70-75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 92.5 %)

Levels (AMRAP – Rounds and Reps)

AMRAP 7

4-6-8-10-12… DB Snatch

7 Box Jumps

s: 35/20

x: 50/35

+: 70/50 30″/24″
Flow – The snatches increase by 2 reps each round while the box jumps stay the same.