SWEAT RIVER

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
🥞 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

Meet Sign-up

Last Day to sign-up for the meet.

Meet Sheet – Sign-up link

DON’T WEIGH ME DOWN (Time)

With a partner…

6 RNDs
250/200 Row
10 Deficit Push-ups (25s)

6 RNDs
15/12c Bike
20 Plate G2OH (45/25)

6 RNDs
200m Run
10 Pull-ups

x: 20# weight vest

Alternate full rounds with partner.
Can use Weight Vests or hold weights.

OR

Push-ups: Plate on upper back.

Deficit: 2 plates on either side of athlete.

Pull-ups: Hold 20/10 DB between feet