WOD – Tue, Jun 13
June 13, 2023Uncategorized
Announcements
π 10-Year Anniversary Party: 6/24
β Juneteenth Workout: 6/19
π³οΈβπ PRIDE Workout: 6/24
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π 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link
CrossFit East River – WOD
Strength & Skill (5 Rounds for reps)
E 2 x 5 Rounds (2 RIR)
3-5 HSPU / Negatives / Box
3-5+ Strict C2B Bar Pull-ups / Banded
HSPU: All versions available. Facing / Deficit…
– 2 RIR = 2 reps in reserve
– Practice good technique in a rep range that is accomplishable.
4yer (AMRAP – Rounds and Reps)
Three 4 Min AMRAPs:
AMRAP 4
5 Power Cleans
10 Burpees
–Rest 2min–
AMRAP 4
4 Push Jerks
8 Box Jumps
-Rest 2 Mins–
AMRAP 4
3 Clean & Jerks
6 Burpee Box Jumps
s: 115/85
x: 155/105
+: 185/125
Score is Rounds + Reps
– Pick a weight an athlete can cycle unbroken