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WOD – Sat, Jan 28

January 28, 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
Open Gym: 4p & 7p

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

“Kimdracula” (AMRAP – Rounds and Reps)

Partner Synchro WOD:

AMRAP12m

20 Singe DB Power Snatch – Alt.

20 Single DB Suitcase Reverse Lunge

+

Rest 4 Minutes

+

AMRAP 12m

5 Strict Pull-ups / Banded

10 Hand Release Burpees

15 Ab Mat Sit-ups

*Scale the pull-ups to 3 if need to keep moving.

*Hand-release-burpees: hands come off the groundlike HR Push-ups.
-Every movement of this met-con is Synchro between partners

-Strict Pull ups are synchronized at the bottom (while both are hanging).

-Take this AMRAP more steady

-With the only real bottleneck being the strict pull ups perform singles as needed to keep moving.

-Target Scores – 6 Rounds in each AMRAP

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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