WOD – Wed, Mar 8

CrossFit East River – WOD

Strength – Strict Pull-ups (7 Rounds for weight)

EMOM x7

1-5 Strict Pull-ups

– Banded

-Weighted

“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

:30 Rest

s: 95/65

x:115/75

Rest 30 seconds between each round Time – Mandatory.

Cap: 13minutes
– 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.