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WOD – Sun, Oct 6

October 6, 2024Uncategorized

Announcements

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

Warm-up

400m Run

into..

3 Sets

20 sec on / 10 sec Transition

– Wall Lean March

– Scapular Pull-Ups

– Single Arm Ring Row (Right)

– Single Arm Ring Row (Left)

– Bootstrap Squat

– *Barbell Complex

Barbell Complex = Tall Muscle Clean + Hang Power Clean and Press + Jumping Squat

Harper (AMRAP – Rounds)

AMRAP in 23 minutes

9 Chest-to-Bar Pull-Ups

15 Power Cleans (135/95 lb)

21 Air Squats

400 meter Run with a Plate (45/35 lb)
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here
20/10kg Weight Plate

Barbell: 61/43kg

—

Goal: 4+ Rounds

Primary Objective: Keep each round to as close to 5:00 as possible.

Secondary Objective: Unbroken Chest to Bar Pull-Ups and Air Squats

Stimulus: Hero WOD, Muscular Stamina and Sustained AMRAP

RPE: 8/10

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

10:00 EMOM

Minute 1 – :15 Chin Over Bar Supinated Hold

Minute 2 – 8 Feet Elevated Ring Row

Place your feet on a box for the ring rows so your shoulders sit below your feet when at extension under the rings.

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

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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