WOD – Tue, Jul 25

CrossFit East River – WOD

Strength & Skill (No Measure)

In 10m Practice – Bar Muscle Ups

3-4 sets for quality

1-2 Jumping Bar Muscle-ups

Scale for Strength building:

5 Strict Pull-ups / Banded

10 Box Dips / Diamond Push-ups
– Use a box height that allows to jump, and come around over the bar.

– Athletes can breakdown the motion into pull-ups and dips or diamond push-ups

Metcon (Checkmark)

5 RNDs for Quality

Min1: 200m Run / 15/12c Bike

Min 2: 20 V-ups

Min 3: 2-3 Bar Muscle-ups / Strict pull-ups

Min 4: 7-10 DBL KB Strict Press/each arm

s: 35/26

x: 53/35

+: 70/53
– No score today, move for quality

– The time for athletes to complete the 200m run can bleed over into the next movement.