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WOD – Sat, Jul 15

July 15, 2023Uncategorized

Announcements

👋 Slack Channel Invite Link

🎽 Summer “SWEAT” tanks (2 color options)

📋 Order Sheet
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CrossFit East River – WOD

Weighted Step-ups (With a partner: Alternating Sets: (4s x 6r)
KB Front Rack Step-ups: 6/sd
(6-6-6-6)

Building. Athletes can build using a single heavy KB or Double KBs. (add combined weight for wodify)
)

*Box height set to ~knee height. All on one side then the other. Leave the foot on top of the box throughout the set focusing on driving through the working leg.

“Holding It All Together” (AMRAP – Rounds and Reps)

AMRAP 20

A) 200m runs

B) Holds two KB in front rack (50/35, 35/26)

-Switch-

A) 50 DU / 100 SU

B) Holds Two KB Overhead (50/35, 35/26)

-Switch-

A) 16 Box Step-ups Alt. – BW

B) Holds KB in Farmers

-Switch-

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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CrossFit East River | The East Village's Fittest Gym