WOD – Sat, Aug 5

August 5, 2023Uncategorized

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CrossFit East River – WOD

Merry Go Round (Time)

3 RNDs*

60/48c Row – Split every 10/8c

40 Box Jumps – Alt.

20 Clean and Jerk – Split however

*Weights increase each rnd

Scale:

75/55, 95/65, 115/85

Rx:

115/85, 135/95, 155/105

+:

135/95, 185/125, 205/135

cap 30
Intent – Ascending weight clean and jerks under fatigue.

Target – The bike and the box jumps should be done at a steady pace from the beginning. Most will get bottlenecked by the clean and jerks at some point. The weight should start light-moderate to allow for fast singles back and forth. As it gets heavier the last set should still allow both partners to alternate reps with a few seconds of rest between.