WOD – Thu, Sep 21
September 21, 2023Uncategorized
CrossFit East River – WOD
Skills – 30 for :30 (Checkmark)
EMOM for 30m (:30s work / :30s rest)
1) DU / CC Practice
2) Strict Pull-ups – can weight
3) HSPU / KB/DB Strict Press
4) Row / Bike / Run choice – (Full Minute)
5) Hollow Hold
– A good day to work on skills.
– Athletes should pick a rope version they are working on and a HSPU variation they wish to get stronger at.
Row: 250/200
Run: 200
Bike: 12/9