WOD – Sat, May 4

May 4, 2024Uncategorized

CrossFit East River – WOD

“MJ” (AMRAP – Rounds and Reps)

23 minute AMRAP with a partner:

P1: 400m run

P2: 2 rounds of Cindy:

Cindy

5 pull ups

10 push ups

15 air squats

Scaled:

Cindy: 5 banded strict pull ups

10 push ups to abmat

15 air squats
Intent – Murph prep. We are looking to start to train higher volumes of pull ups, push ups and air squats paired with running.

Target – Top scores: 6 rounds. Minimum goals: 4 rounds. The goal is to have both partners finish their portion at a similar time. Advanced members will be able to finish the 2 rounds of Cindy faster than their partner can run and will get some rest. But ensure that all members are able to complete Cindy right around when their partner finishes running to ensure there aren’t any long breaks or transitions.

Feel – Longer sustained output.

Flow – Partner 1 runs while Partner 2 performs 2 rounds. Once both partners have finished they will switch stations.