WOD – Tue, Nov 7

CrossFit East River – WOD

“Tortoise and the Hare” (AMRAP – Rounds and Reps)

On a 30 minute running clock:

Accumulate as many sets as possible while increasing pace per set:

400m run

12 hang power cleans

12 front squats

12 CTB pull ups / Pull-ups / RR

–rest 90 sec between sets —

s: 95/65

x: 135/95

+: 155/105
Target – The goal of this longer duration metcon is to have negative splits across the workout. We are expecting 4-6 rounds so plan paces accordingly to be able to get faster. Start off at a very steady pace especially on the run. The weight should allow for some unbroken sets but most will need 1 break. The CTB should be planned to break early unless a athletes can hold unbroken for all rounds.

Feel – Increasing intensity aerobic work.

Flow – Rest :90 after each interval before starting the run again.