WOD – Thu, Feb 29
Announcements
-get some nutrition hacks here!
🔗 Register for THE OPEN – TODAY!!
(CrossFit East River as YOUR gym)
No Pump Sesh until AFTER the Open 😢
-Will resume March 22nd
CrossFit East River – WOD
“30 for 30” (AMRAP – Rounds and Reps)
30 minute AMRAP with a Partner:
Partners Switch every :30s
100/80 cal Row
75 Wall balls
50 HR Push-ups
25 DB snatches – Alt (50/35)
*partners trade off 30 seconds of work, 30 seconds of rest on each movement
Met-Con Notes:
Intent – Short interval chipper.
Target – With mandated switches every 30 seconds we want members to be able to push the pace during the working intervals. Members will need to be efficient with how they switch to make sure they can accumulate as much work as possible. If members finish the snatch they should circle back to start the row again.
Feel – High intensity back and forth.
Flow – Partners switch every 30 seconds.