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WOD – Fri, Apr 28

April 28, 2023Uncategorized

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers
 

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

CrossFit East River – WOD

Shoulder Press (BB: 7-10
5-3-1-1-1-1)

– Let’s run it back and give it another try! You know your attempts – go for it.

– Going for a heavy single today!!

– Get tight and press hard.

Metcon (AMRAP – Reps)

EMOM x 12

m1: Rope Climbs**(2x)

m2: Devil’s Press

m3: Wall Balls**(1/2)

m4: Rest

s: 35/20s

x: 50/35s

*Score is total reps*

**Only 1/2 the reps count for Wall Balls….

** Rope climbs count as 2x…
– With no rest between movements athletes should give themselves :10s buffer to switch movements.

– With Rope climbs being a longer duration move, ALL rope climbs count as DOUBLE.

1 Rope Climb = Score of 2

– With Wall Balls being the one movement to gain many reps, all Wall Ball reps will only count as .5

Example: 20 wall balls = Score of 10

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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