WOD – Tue, Nov 21

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

The Small Pyramid (AMRAP – Reps)

2m ON : 2m OFF x 6 RNDs

4 power cleans

8 lateral burpees bar

Max Cal Row

–rest 2 min between rounds–

s: 115/80 or 95/65

x: 155/105

+: 185/125
Target – The power cleans are meant to be heavy enough that only the strongest of members will try touch and go. But singles should still be performed at a fast pace. The majority of the time on each interval will be spent on burpees and rowing so make sure to not come out too hot in the early rounds.

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Feel – High metabolic output on each interval with some recovery.

Can partner and switch on the rests.