WOD – Sat, Jan 7
Modified Schedule in January:
See Wodify for schedule updates.
CrossFit East River – WOD
“Let the Flames Begin” (Time)
For Time: Partner WOD
15 DB Snatch (Alt. 50/35)
10 Box Jump
15 Single Arm DB OH Reverse Lunge
5 Wall Walks
15 DB Snatch (Alt)
Cap 26 min.
– Waterfall Start with Partner
– Meaning one athlete will start and the other will follow.
-Once A hasfinished with the first movement, B begins the first movement.
-Complete each 3 Round section before moving on to the next.
Wall Sit (Time)
Max Duration Wall-sit @ parallel
Hands off knees.
*Everyone starts at the same time until last one wall sitting.
*If an athlete stopsbefore the 5 min mark,rest :30, and hop back inuntil the last person is finished.