WOD – Fri, Nov 3

CrossFit East River – WOD

Weighted Pull-ups (EMOM x 12m (6 sets)
m1: 4-6 Weighted Pull-up
m2: Kipping C2B for :15 seconds
)

Intermediate (Consistent pull-up, want better CTB):

Min 1: 4-6 Strict Pull-Ups

Min 2: 6-8 perfect kip/beat swings

Beginners (with less than 3 pull-ups):

Min 1: 4-6 Band

Min 2: 6-8 perfect kip/beat swings

“Beach SZN” (Time)

For time: cap 10

75 Overhead squat for time

* at the top of each minute, perform 5 V-up

* 15 sec cap on V-up work

s: 75/55

x: 95/65

+: (Athletes Choice)