WOD – Mon, Mar 20
March 20, 2023Uncategorized
CrossFit East River – WOD
Front Squat (184.108.40.206.5
– Progressive build to 2 sets of 5 @75%.
– Athletes with no measure should build across to a weight that is 7.5/10 difficult by the last two sets.
– We will be adding weight throughout the next coming weeks, so stay on lighter to side to build in coming weeks.
Pink Slip (AMRAP – Rounds and Reps)
2, 4, 6, 8, 10, 12, 14…
-We have an ascending rep scheme AMRAP adding 2 reps each round until the 8 minute mark.
-Weight should be light enough to remain unbroken for the majority of the workout
-Kipping pull ups will most likely need to be broken up after 3-4 rounds
-Advanced athletes will be more limited by transitions and their pulling capacity than anything else
-Target Score: (Rounds of 14-16)