WOD – Mon, Apr 8

CrossFit East River – WOD

Back Squat (End of cycle – Heavy Double – 2RM

Every 2:30 x 6
6 @ 55%
4 @ 65%
2 @ 75%
Reminder of build up as 2s
2 @ 85+
2 @ 90+
2 @ 93+
)

“Quad City” (AMRAP – Rounds and Reps)

AMRAP 11

2 Bar Muscle-Ups / Burpee Pull-ups

4 Hang Squat Cleans

8 Front-Racked Barbell Lunges Alt. (4/4)

s: 75/55

x: 115/80
Intent – Barbell cycling and gymnastics. The goal is for members to work on unbroken sets because the rep scheme is smaller.

Target – We don’t want the BMU to become a major bottleneck today. The weight on the bar should be moderately heavy but should allow for members to start unbroken. They may need to plan a break between the squat cleans and lunges.

Feel – Sustained intensity.