WOD – Tue, Jan 10

January 10, 2023Uncategorized

Announcements

Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a

T-Shirts – Put your size / color&quantity

2023 Habit Tracker – Start something

CrossFit East River – WOD

Strength / Skill (AMRAP – Reps)

E4MOM x 3 Rounds

10c Row

10 KBS – (53/35) russian

MAX Unbroken TTB

– rest remainder if time.
Count TTB

“Chip away” (Time)

For Time: (with :45 on / :15 off )

50/40 Row cals.

100 KBS – Russian (53/35)

100 Box Jump Overs

50/40 Row cals.

Cap: 20 minutes

-Performed working 45 second on, 15 seconds off until completion.

-Box Jump Overs: step down standard
– This chipper has short built in rest which will be just enough to allow you to push the pace a little more than you normally would.

-Try to hold on for unbroken sets for the entirety of the working window since there is already mandatory rest.

– Find a steady pace on the row and box jump overs that you can repeat until the end.

– Target Score – 16-18 minutes.