WOD – Wed, Mar 8
March 8, 2023Uncategorized
CrossFit East River – WOD
Strength – Strict Pull-ups (7 Rounds for weight)
1-5 Strict Pull-ups
“Burpees at the Bar” (Time)
6 Rounds for Time:
8 Front-Racked BB Lunges (4/4)
6 Hang Power Cleans
8 Burpees over the Bar
Rest 30 seconds between each round Time – Mandatory.
– With 30 second mandatory rests after each round try to push the pace without taking too much rest.
– The barbell should be a weight be moderate and allow for unbroken transition from lunges to hang power cleans for at least 2-3 sets.
– Lunges should be forward stepping.