WOD – Thu, May 2

CrossFit East River – WOD

Oddball (AMRAP – Rounds and Reps)

As Many Rounds and Reps as possible in 25 minutes:

Row 30/24 calories

2 Rope Climbs

5 DBL KB hang clean and jerks @ (53/35) (24/16kg)

20 DBL KB Farmer Hold and March steps in place (high knees)

Rest for 1 minute

Athletes can sub 5 Sandbag ground to shoulder
Intent – Higher skill and heavier odd object training. We expect all movements to take some time and focus to perform properly.

Target – Top scores: 6+ rounds. Minimum goals: 4+ rounds. The goal is for members to be able to keep moving through this AMRAP without a major stopping point. We expect most will need to take rest breaks between rope climbs and on KB C&J.

Feel – Sustained intensity with high effort movements.

Flow – Rest 1:00 between rounds.