WOD – Mon, May 22

Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
 

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
 

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Back Squat (1 rep @ 83% of 3RM from last week
–Rest 30 sec–

Then 2 reps
–Rest 30 sec–

Then 3 reps…
–Rest 30 sec

Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the
If partnered: You go, I go alternating)

– Build to 83%3 RM OR 75% of 1 RM

– Squat adding 1 rep every set.

– Rest :30 between each. (short)

– Cap at 10min

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups