WOD – Tue, Mar 12

March 12, 2024Uncategorized

CrossFit East River – WOD

Strength (AMRAP – Reps)

8 min AMRAP for Quality: 4-8 attempts.

(Attempt every 1-2mins)

1 Strict Ring Muscle Up Negative

*Advanced

A) Strict RMU

B) Negative Elevator Strict Ring Muscle Up

*Scaled:

C) 1-2 False Grip Lean Away Pull-Up

D) 1-2 Negative Body Lever on Rings

*Perform as many reps in a 10-minute window with as much quality and focus on good strength & positions as possible.
A) Strict Ring Muscle Up

B) Negative Elevator Ring Muscle Up

C) False Grip Lean Away Pull-Ups on Rings

D) Negative Body Lever

“Five Alarm” (Time)

4 Rounds for Time:

Run 400 meters

15 Burpees tp 6″ Target

15 Toes to Bars / Knee raisees

Scale run to 300m if need

Time Cap: 20 minutes
Intent – High intensity cardio and gymnastics.

Target – The runs should be sustainable across all 4 rounds. Try to keep the pace steady on

burpees to keep the heart rate under control going into the TTB. The TTB will be the main

bottleneck for most people and will require some planned breaks. We are looking for

members to be able to maintain sets of 5 throughout at minimum.

Feel – Steady breathing.