WOD – Fri, Oct 27
CrossFit East River – WOD
Pulling Test
Pick one of the 4 tests based on strength level:
– MAX Strict CTB Pull-Up
– MAX Strict Pull-Up (if unable to do strict CTB)
– MAX Chin-ups – Supinated (if unable to perform strict pull-up)
– MAX Passive Bar Hang
Chest-To-Bar Pull-ups
Pull-ups (Record here if doing Pull-ups)
Bar Hang (Time)
– Full hang
– Feet cannot touch ground
Record here if doing hang.
“Wrath” (AMRAP – Rounds and Reps)
AMRAP 12
12 Burpees over the Barbell
12 Barbell Thrusters
12 Chest-to-Bar Pull-Ups
s: 75/55
x: 95/65
+: 115/80
Scale 1
12 Burpees w/ step over
12 Barbell Thrusters
12 Pull-Ups
Scale 2
12 Burpees
12 DBThrusters
12 Ring Row
Intent – Cycle metcon test.
Target – This will be a high intensity AMRAP for those proficient in CTB. Try to hold a steady pace that allows you to push the finish. Most will need to break up the CTB into multiple sets in order to keep moving. Try to continue a steady pace on the burpees and keep thrusters unbroken or with only one break to save time on those movements.
Feel – High intensity with upper body fatigue.