WOD – Sat, Apr 15

April 15, 2023Uncategorized

Announcements

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

CrossFit East River – WOD

“Chaos” (Time)

With partner:

5 rounds for time:

40 Criss-Cross / 80 singles

30 Med ball abmat sit ups (20/14)

20 Deadlifts (225/155)(185/125)

10 C2B Pull-ups

8 Chest 2 Wall / HSPU

Time Cap: 30 minutes

s: 185/125

x: 225/155

+: 275/185 / BMU

Partners should split all reps by 1/2.

+: 275/185 / BMU
– Members should be able to split reps almost entirely in half.

– 2-3 switches per movement should allow for the pair to get through all reps.

– Knowing there are 5 rounds don’t have one partner do too many of any one movement as they will probably burn out.