WOD – Mon, Jan 23
January 23, 2023Uncategorized
Announcements
Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
New Year Social
Where: Two Perry’s
Date: Thur. Jan. 26th
When: 7 – 9pm
Ring Muscle-up Class w/ Coach Connor
Friday 3rd @ 6pm
Register for The Open Today – Link Here!
CrossFit East River – WOD
Front Squat (2s x 3reps @ 80%
2s x 3reps @ 85%)
Warm:
BB x 10r
55% x 8
65% x 6
75% x 3
Most of 17.5 (Time)
7 Rounds:
9 Barbell Thrusters
35 Double-Unders / 60
Cap: 12 minutes
s: 75/55
x: 95/65
-Try to go unbroken on both and move steady to fast depending on fitness level.
-Beginners should plan breaks in the double unders and 1 break in the thrusters to avoid red line.