WOD – Thu, Jul 27

CrossFit East River – WOD

Strength & Skill (No Measure)

3-4 sets in 10-12min

10 Janda Toe Reaches

10 Seated Piked Leg Lifts

5 Kip Swings on Bar

1-2 HSPU (32X3) / Box

-Rest 1:00-
– Tempo HSPU (32×3)

3 Down

2 Pause in bottom of kip

x Kip out out or stand out / box press out

3 Pause at top

Metcon (AMRAP – Rounds and Reps)

AMRAP 16min

Row 3-6-9-12-15-18…

TTB 2-4-6-8-10-12…

HSPU 1-2-3-4-5-6… /

Add every round: (+3/2/1)

HSPU:

Scale: HSPU to a box

x: Wall Facing or Strict Face Away

+: 25# Deficit
Female row:

Same as TTB reps: 2-4-6-8-10