WOD – Mon, Oct 9

Announcements

🍁Fall Hoodie and T-Shirt Order!🍁

Fill out form for you size and color – LINK

💪 Pump Session is Back in Oct 💪
– Fridays: 5pm

CrossFit East River – WOD

Front Squat (E 2 x 7
4-4-3-2-1-1-1
%: 65-75-80-85-90-94-101)

– Finding a Heavy Single!

– Build slow and steady, use pads, belt up and lift heavy.

– Athletes should treat the early sets with respect and aim to carry perfect technique all the way through they heavy set.

– Breath. Brace. Lift.

Fire Breather (AMRAP – Rounds and Reps)

AMRAP 11

70 DU / 100 SU

37/30 Row cals

30 Wall Balls
This AMRAP should be performed at a steady pace on all movements. The double unders may require 1-2 planned breaks in later rounds. The row should be steady and the wallballs should be done in 1-3 sets with minimal rest.

Feel – Mainly aerobic conditioning.