WOD – Fri, May 10

CrossFit East River – WOD

Successories (Weight)

5 Alternating sets of:

a) 2 Turkish Get-ups / side

B) 3 Seated Box Jumps

*step down/reset focus on vertical height, try to reach & touch a high ring or object overhead as a target

C) 12 Sec Max Effort Assault Bike Sprint @ 100% effort

Rest 1 min between efforts
Seated Box Jumps

“Walk the Plank” (AMRAP – Rounds and Reps)

AMEAP 12 minutes:

4 Wall Walks

8 Box Jump Overs 24/20 inches

12 V-Ups

Top scores: aim for 8+ rounds

Minimum goals: 6+ rounds

Beginner

12 min amrap:

4 inch worms

8 box step ups 20/16in

12 sit ups
Intent – Classic CrossFit conditioning work with small bottlenecks.

Target – Top scores: 8 rounds or more. Minimum goals: 6+ rounds. We want there to be very few bottlenecks in this workout to slow members down. The wall walks may be the only aspect that members will need to pace or take breaks on, but they shouldn’t have to change their pacing until at least half way through the workout.

Feel – Steady effort