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WOD – Mon, Jan 2

January 2, 2023Uncategorized

Announcements

Modified Schedule in January:

See Wodify for schedule updates.

 

T-Shirts – Put your size and quantity

2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

Back Squat (Build a heavy single.
5-4-3-2-2-1-1-1)

It’s been a sec since the holidays – focus more on form and getting back to good mechanics today as you climb for a heavy single.

“Misery Business” (AMRAP – Rounds and Reps)

AMRAP 12 min

2 Rounds:

7 Hand Release Push-ups

7 Hang Power Clean

Then..

2 Rounds:

7 Pull-ups / Banded / RR

7 Hang Power Clean

Repeat back at top first couplet.

S: 75/55

Rx: 95/65

+: 115/85 (HSPU)
-Once one set of 2 Rounds if complete move to the next set then repeat.

– Once both sections completed, repeat starting over from the top.

– Target is to get through both sections twice.

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

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647 East 9th Street, New York, NY 10009

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