WOD – Thu, Apr 25

CrossFit East River – WOD

“Two Thirds” (AMRAP – Rounds and Reps)

3 Rounds ( 9 total sets – 27 mins )

[2:00min ON / 1:00 OFF ]

Set 1: 25/20 Row + max V-ups

Set 2: 200m Run + max rep DBL KB strict press (35/26)

Set 3: 75 DU + max rep Wall balls

*Repeat for a total of 3 Full rounds
The machine portion of each interval should be done in 1:00-1:30 to allow for transition and starting the AMRAP movement. The KB press and wallballs will likely need to be broken up depending on how much time each member has to work.

Feel – Intensity on the machines then steady on the working movements.

Flow – Split the class into 3 groups so members are separated on each station and can rotate through. Work for 2 minutes then rest for 1 minute in each set.