WOD – Tue, Jul 11

July 11, 2023Uncategorized

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CrossFit East River – WOD

Strength & Skill (No Measure)

3 sets

3-5 Hollow/ Arch swings

-rest :30 –

3-5 Butterfly Circles / Foot or Box supported

-rest :30 –

3-5 progressively higher t pull ups from chin over to CTB

-rest :30 –

“Mind Bottling” (AMRAP – Rounds and Reps)

AMRAP 20

400m run

12 CTB pull ups / Banded

6 Power clean and jerks

–rest 60 sec between sets —

s: 115/85

x: 155/105

+: Add 3 BMU after P. Clean
The CTB are expected to be broken up into 2-4 sets and the barbell should be approached as confident small sets as well.