WOD – Thu, May 16

CrossFit East River – WOD

“Some Gas, Some Breaks” (AMRAP – Reps)

EMOM for 20 minutes (4 rounds):

(Work for 30 seconds then rest for 30)

M1: KB Goblet Lunges (53/35)

M2: Line Facing Burpees

M3: Kettlebell Swings (53/35)

M4: Bike/Row cals

M5: Rest

Top scores: 175+ total reps

Minimum goals: 120+ total reps
Intent – Short work and rest to practice recovery in small breaks.

Target – Top scores: 175+ total reps. Minimum goals: 120+ total reps. We want members to find a repeatable pace for each round. They should be able to get a similar amount of reps on every round.

Feel – Short high intensity

Flow – Work for 30 seconds then rest for 30 seconds.