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.