WOD – Tue, Aug 15

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Skill – BMU / Pull-ups (AMRAP – Reps)

3-4 Rounds

1-2-3 reps of Bar Muscle-ups

A – Box Jumping

B – Banded
– Build to a scale that works for 2-3 Reps

– Find a box height that allows athletes to get over the bar.

– Find a band configuration that allows successful reps.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2 BMU / 3 Strict C2B / Banded

4 Bar Dips / Diamond Push-ups

8 DB Snatches alt.

10 V-ups

s: 35/20

x: 50/35

+: 70/50
Dips: Performed after the BMU on top of the bar.

Scale: Athletes can use their box for the diamond push-ups if off the ground is challenging.

50 BB Curls (Time)

Cash-out – if time: Empty BB Curls*: cap 7

s: 50 / *1 Wall Walks

x: 75 / *2 Wall Walks

+: 100 / *3 Wall Walks

*Every Break: Wall Walks
– Athletes can mix their wall walk number but for scoring purposes, wall walks must match s/x/+.