WOD – Sat, Sep 21

Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

🍻 Saturday TEAM Workout AND Social!!

– Longer class 1.5 hrs – 2 part WOD

– Social Next Door: The Cabinet

-They will have cocktails and food for purchase.

CrossFit East River – WOD

We Fight Together (AMRAP – Reps)

5 ROUNDS FOR PTS – Partner WOD

m1: Row Cals

m2: DB Snatches (50/35)

m3: Box Jumps

m4: Burpee Pull-ups / Burpee to Target

m5: 200m Run

m6: Rest

Score is cumulative reps/points.
Suggested Targets

Row Cals.: 9-18 cals

DB Snatches: 10-20 reps

Box Jumps: 12-20

Burpee Pull-ups: 5-10

200m Run: back in 1 minute

BB Complex Total (Weight)

For load: in 10 mins.

2 Deadlifts

1 Hang Clean

1 Shoulder to Overhead

*Athletes cannot reset their grip between Deadlifts.

*Athletes can Power Clean or Squat Clean.

* Athletes can do any style of jerk but must come to a controlled, complete, and still overhead position.
One team member lifts at a time.

The score is SUM Total of all athlete’s best lift.