WOD – Mon, Jul 17
July 17, 2023Uncategorized
Announcements
👋 Slack Channel Invite Link
🎽 Summer “SWEAT” tanks (2 color options)
📋 Order Sheet
CrossFit East River – WOD
Thruster (5-4-3-3 / MAX Reps
%: 45-55-65-75 / 85)
– Athletes should start a low weight and build to 85%. The last set is a max reps at 85%
“Quick Recharge” (AMRAP – Reps)
(2 on : 1 off | 2 on : 1 : off | 3 on)
2 minute window:
200m Run
10 front squats
Max lateral burpees over bar
–1 minute rest–
2 minute window:
200m Run
10 front squats
Max lateral burpees over bar
–1 minute rest —
3 minute window:
200m Run
10 front squats
Max lateral burpees over bar
s: 75/55 / 8 Front Squats
x: 95/65
+: 115/85
– Scale the buy in to a shorter run and 8 Front Squats if someone cannot finish in under 1:15.