WOD – Sat, Apr 6
CrossFit East River – WOD
“Fast and Furious” (AMRAP – Rounds and Reps)
AMRAP 20 minutes: Partner workout**
20 Dual Dumbbell Shoulder to Overheads
15 Box Jump Overs
10 Single Dumbbell Box Step Ups
x: 50/35
*Partners alternate movements (not partitioned)
*The partner not working on the amrap MUST to complete Row cals in order to ‘tag in’. 7/5
Intent – Fast paced shoulder and leg endurance. Each movement will add either shoulder or leg fatigue and the row will cause a spike in the heart rate before working on the next movement.
Target – We want members to try to stay unbroken and steady on the CrossFit movements and push the row in order to be ready to switch when needed. The shoulder to OH will likely take the longest while the step ups will be quickest. The person on the row may need to regulate their speed to match in order to maximize their score.
Feel – High intensity
Flow – 1 Partner is working on 1 movement while the other partner rows. Once they are both done they switch and move to the next movement.