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WOD – Wed, Jan 3

January 3, 2024Uncategorized

CrossFit East River – WOD

Clean Complex (Every 2m x 10 minutes (5 rounds):
1 Power Clean +
1 Hang Power Clean +
1 Push Jerk

)

*Start @ moderate load and build on feel to a tough complex for the day

“Rise Up” (AMRAP – Rounds and Reps)

*Cycle Test*

AMRAP 8

6 Clean and Jerks

18 Wall Ball Shots

s: 95/65

x: 135/95

scale:

6 Double DB clean and jerk – 20/15

18 Wall balls
The goal of today is to continue to move at a fast pace for as long as possible within the AMRAP. The cleans should be done in small sets to keep moving quickly without large breaks. Try to hold on to 1-2 sets on the wall balls. If wall balls will be a limiter , then you should break early, whereas if the barbell is a limiter try to push the wall balls to make up time.

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‪(347) 352-7154‬

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647 East 9th Street, New York, NY 10009

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