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:
12 hang power cleans
12 front squats
12 CTB pull ups / Pull-ups / RR
–rest 90 sec between sets —
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.