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WOD – Tue, Oct 17

October 17, 2023Uncategorized

CrossFit East River – WOD

Bench Press (E 2: x 7
4-3-2-1-1-1-1
%: 60-75-80-85-90-95-101)

– Athletes can use the %s or base their jumps on what works best for them, but athletes should have a goal in mind and work their way slowly up to 101%.

– Athletes spot athletes.

Metcon (Time)

3 RNDs – Cap 11

16 HR Push-ups

16 DB Goblet Box Step-ups (alt.)

16 Lateral Pogo Burpees Over DB

s: 35/20

x: 50/35

+: 70/50
Lateral Pogo Burpee over DB

Classic triplet at high intensity.

Target – We want a strong effort and push throughout this workout. The step ups and burpees should be at a pace that allows members to maintain strong sets there. Expect that most will need to break the push-ups in later rounds.

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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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