HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • Territory Foods
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

Friday 21NOV14

November 20, 2014WOD

CrossFit East River – WOD

View Public Whiteboard

Warm-up

1: DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Weightlifting

1: Back Squat (4 x 4 @ 80%)

Metcon

1: Metcon (Time)

3 RFT

5 Power Cleans 155/105

10 HR Push-ups

Rest 30 seconds between rounds

2: Metcon (Time)

3 RFT

6 STO 155/105

9 C2B Pull-ups (no bands) – OR – 18 Strict (can use bands)

12 Burpees over the bar

Rest 1 minute between rounds

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Fri, Mar 24
  • WOD – Tue, Mar 21
  • WOD – Mon, Mar 20
  • WOD – Sat, Mar 18
  • WOD – Fri, Mar 17

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)-486-4122

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 201-2587‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym