WOD – Tue, Apr 2

CrossFit East River – WOD

Bench Press (Every minute for 10 minutes (10 rounds):

3 Barbell Bench Presses @ 55-65%

*1 sec pause on chest
*Should be fast & explosive)

– The bench press should be at a light load that allows for a high focus on speed and explosiveness.

– Members should not be reaching near failure on any of these sets even in the EMOM format.

“Berry” (Time)

For Time:

Run 800

Row 1000/800 meters

Run 800

Rain Option:

100 DU / 100 Singles

25 Burpees

1000/800m row

25 Burpees

100 DU / Singles

Time Cap: 14 minutes
Intent – We are working on longer aerobic endurance today in running and rowing. Members should be able to hold a sustained pace across the entire workout.