WOD – Wed, Jun 14
June 14, 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
Deadlift (Hand Release Deadlifts
3-3 / 3-3-3+ / 3
%: 50-55 / 65-75-85 / 65)
– Hand Release means reset EVERY Rep
– Don’t skip the set-up. Athletes should focus on bracing and leg drive.
– Base these % of 1 RM
Leg Drive (Time)
3 Rounds for Time:
16 DBL DB Walking Lunge Steps – (Farmers)
20 Wall Balls
24 Air Squats
s: 35/20
x: 50/35
+: 70/50
Time Cap: 9 minutes
– These movements are compounded on each other using similar muscle groups so break up the reps in order to keep moving.