WOD – Tue, May 23

May 23, 2023Uncategorized

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

Strength / Skill (3 Rounds for reps)

3 sets of

Strict TTB – Max Reps

10 Band Pull-aparts

Rest :30s
– Feet stay in front of the rig

– Scale Toes to target in space

Bench Press (5 @ 65%
5 @ 70%
3 @ 75%
3 @ 85%
3+ Max Reps at @ 95%

% based off 3 RM from last week.
If you are tired or struggling to hit %’s, use 5% under your 3RM from testing.)

Seven Up (AMRAP – Rounds and Reps)

AMRAP 8min

7 HR Push-ups

7 TTB / Knee Raises

7 Squat Jumps

x: 20# Vest