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WOD – Thu, May 23

May 23, 2024Uncategorized

CrossFit East River – WOD

Skillz Prep (No Measure)

10m Build and Prep

“Skillz” (AMRAP – Reps)

Every 5 minutes x 4 sets

[ 3min ON : 2 min OFF/Rest ]

2 rope climbs

8 Burpees

10 deadlifts (x:225/155) | s:155/105)

Max strict HSPU in remaining time / Kipping / Piked

– rest actively on erg of choice
*Goal is to have 1 minute to do hspu, advanced athletes

*We want athletes to get between 7-15 reps per minute, if they fall outside of rep range, adjust scaling

*advanced = deficit (3/2in)

*large classes may need to alternate rope clilmbs or start at different stations. All should end on HSPU.

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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