WOD – Wed, Oct 18

CrossFit East River – WOD

Squat Clean (E 2 x 7
1-1-1-1-1-1-1)

Start at 65% and build to a heavy single.

– New athletes can Hang Clean and catch where their mobility allows.

– Athletes can also go off EMOM if they need an extra attempt in their warm-up sets.

A Running Cycle (Time)

4 Rnds – Cap 12

200m Run

4 Deadlifts

3 Hang Power Cleans

2 Front Squats

1 Jerk

s: 115/75

x: 155/105

+: 185/125
– Barbell cycling with a jump in HR.

– Athletes should use a weight they can go unbroken on the BB cycling portion.

– Athletes should rest enough after the run to ensure the bar stays up for the BB cycling.