Your workout of the day!
Burger Night:
https://crossfiteastriver.com/archives/5313
30 KB Swings
30 Air Squats
20 KB Swings
20 Air Squats
10 KB Swings
10 Air Squats
4 RFT
50′ KB Walking Lunge
12 Push-Ups
EXTRA SATURDAY “WOD” SESSSION:
Added a 12:00pm WOD. Join the BRWC for max out Saturday. Test your Clean and Jerk, Snatch, and Front Squat. This is a supervised session but warming up and lifting will be unguided.
Max Effort 500m Row
Take 3 attempts. Keep all attempts within 5-10 seconds of each other.
Burger Night:
https://crossfiteastriver.com/archives/5313
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
18 MINUTE EMOM
#1 – 18 Minute EMOM
Min 1- 10 Thrusters (75/55)
Min 2- 10 Burpee T2B
Min 3- 20 Front Rack Lunges (10L/10R)
Rest 5 Minutes
18 Minute EMOM
Min 1- 15/12 Cal Row
Min 2- 15 Wall Balls (20/14)
Min 3- 15 Hollow Rocks + 15 Arch Rocks
Burger Night:
https://crossfiteastriver.com/archives/5313
5 minute AMRAP
KB Snatch 53/35
Unlimited hand changes
KB may be set down
Left and Right must be equal
100 reps to pass
Pick the movement you dislike more. Rowing or wall balls. Masochists are welcome to perform both the row and Karen.
Max Effort 2k Row
For Time:
150 Wall-Ball Shots, 20# / 14#
21-15-9
Clean, 135# / 95#
Ring Dips
Power or Squat.
Coach’s Choice
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Scaled: 65#/45#
4 Rounds:
0:20 Seated Pike Stretch
0:40 L-Sit (Paralletes/Rings/Bar)
0:40 30* Handstand Hold
Coach’s Choice
For Time:
30 Kettlebell swings
30 Pull-ups
30 Walking lunges with KB
30 Knees-to-elbow
30 Burpees
30 Russian twists (with KB)
Rx: 53/35
Rx Plus: 72/53
