WOD – Sat, Jul 5

July 5, 2025Uncategorized

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CrossFit East River – WOD

General Prep

2:00 Cardio Choice

—

2 Sets:

10 Alternating Box Step-Ups

5 Tall Muscle Cleans

5 Strict Press

:30 Behind The Neck Elbow Punch Throughs

5 Barbell Reactive Squat Jumps

5 Scapular Pull-Ups

5 Bar Kip Swings

10 Ring Rows

Specific Prep

3 Sets:

5 Thrusters, Building to Working Loads

3 Box Jump Overs

5 Pull-Ups

Rest :30 b/t sets

“Fell on Black Days” (AMRAP – Rounds and Reps)

20:00 AMRAP, With a Partner

30 Thrusters

20 Box Jump Overs

30 Pull-Ups

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in
Goal: 6–8+ Rounds

Score: Rounds + Reps

Stimulus: Full-Body Partner Grind / Moderate Volume Gymnastics and Conditioning

RPE: 8/10

Primary Objective: Efficient partner communication and pacing, maintaining even work across.

Secondary Objective: Manage interference between the Thrusters and Box Jump Overs.

[Fell on Black Days: Levels] (AMRAP – Rounds and Reps)

Level 2:

Calories: 9/7

Kettlebell: 44/26lb, 20/12kg

Level 1:

Calories: 8/6

Kettlebell: 35/18lb, 16/8kg

Masters 55+

Calories: 9/7

Kettlebell: 44/26lb, 20/12kg

Competitor:

Calories: 13/10

Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:

150m Run

Use a Bench for Step-Ups

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

10:00 AMRAP, For Quality

15 Tall Kneeling Straight Arm Banded Lat Pull-Down

5/5 Landmine Oblique Twists

10 Dual Dumbbell Bicep Curl to Arnold’s Press