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WOD – Fri, Nov 17

November 17, 2023Uncategorized

Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Strength (4 Rounds for weight)

E 2m x 4 sets

DB Suitcase ATG split squats (2s down 2s up) )

8-10/sd

Scaele:

Bodyweight
Strength Notes:

– These split squats are meant to be ROM focused.

– Drive the knee forward while keeping a controlled tempo.

– The tempo today is a 2 second negative and 2 second concentric with no pauses between.

Metcon (AMRAP – Reps)

EMOM x 20 m or 4 Rounds

( :30 ON / :30 OFF )

m1: DU / CC / SU (aim 50)

m2: SA DB OH Lunge – Left

m3: Burpee to Line

m4: SA DB OH Lunge – Right

s: 35/20

x: 50/35

+: 70/50
Score is Lunges and Burpees

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

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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