WOD – Tue, Jul 18
July 18, 2023Uncategorized
Announcements
👋 Slack Channel Invite Link
🎽 Summer “SWEAT” tanks (2 color options)
📋 Order Sheet
CrossFit East River – WOD
Strength & Strength (AMRAP – Reps)
4 sets – Superset
6-8 DBL DB Bench
6-8 Strict Chin-ups / Banded
Rest 1 min
Cap 10
– Athletes can pair up and share DBs on the bench press. athletes can also share DBs or use KBs.
“Crescendo” (AMRAP – Rounds and Reps)
AMRAP 14
30 DU / CC / 45 Singles
10 V-ups
5/4 cal row
—
60 DU / CC / 90 Singles
20 V-ups
10/8 cal row
—
90 DU / CC / 135 Singles
30 V-ups
15/12 cal row
—
etc…
Continue adding each round:
+30 DU/ 45 Singles,
+ 10 v-ups
+ 5/4 cal row
– Scale double unders to 45 Single unders (add 45 singles every round). – Scale V-ups to Tuck ups.