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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

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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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