WOD – Fri, Sep 8
September 8, 2023Uncategorized
Announcements
Coney Island: This SAT.
Leave Post Last Class: 1p-Sundown.
Ride bike to catch the Ferry
Arrive: 3:00pm’ish
– 🎢 Ride some rides
– 🌠Eat a Nathan’s Hot Dog
– 🌅 Watch the Sun set
How it works:
There is no park entrance fee, you pay for rides individually ($8-10/ride)
Suggested Rides:
1) Cyclone
2) Thunderbolt
3) Slingshot
(user’s choice really)
CrossFit East River – WOD
Front Squat (E2:30 x 5
5-5-5-5-5
%:50-60-70-75-75)
Need For Speed (AMRAP – Rounds)
35 Thrusters – Cap 11
Working (:1 min ON : 1 min OFF)
10/8 Cal Row
AMRAP Thrusters in remaining time
**Work until one completes 35 Thruster.
s: 8/6c – 75/55
x: 10/8c – 95/65
+: 10/8c – 115/85
Score: RND completed in (lower better
– Scale Calories on the rower to 8/6 to finish in 30 seconds.