WOD – Wed, May 1

CrossFit East River – WOD

Back Rack Lunge (Strength: TEST
Within 10 minutes:
10 Back Rack Reverse Lunges @ Max Load

*Work to a strong 10 (5/side) reps for the day in 10 minutes.
)

– This is a tester that we will come back to in 5 weeks.

– Today we are looking to stay below a true 5RM and just build to a heavy set.

– The lunges are alternating and we are looking for 5 reps/side (10 total).

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Intent – CF Girl Benchmark workout

Target – Top Scores: Aim for sub 9:30. This is a fast paced workout that will be limited by grip and pulling endurance. The run should be at a maintainable effort and can be regulated based on how much members will need to break up the KB Swings and pull ups. Advanced members should try to push to be fast and unbroken throughout but most will need 1-2 breaks on the KB and Pull ups.

Feel – High intensity