WOD – Fri, Dec 1

December 1, 2023Uncategorized

Announcements

Pump Session: ON
– Friday: 5 PM

CrossFit East River – WOD

Weighted Pull-ups (EMOM x 5
3 Weighted Pull-ups

Athletes can build or go straight across.

Banded athletes should find a band configuration that allows for 3-4 reps as well.)

Row it Back (Calories)

2m ON : 2m OFF x 6 sets

A1) 1:30 – Max Cals

A2) :30s AMRAP Pull-ups/ Push-ups / Ring Rows*

Alternate between Pull-ups & Push-ups:

r1 Pull-ups

r2: Push-ups

r3: Pull-ups

r4: Push-ups

r5: Pull-ups

r6: Push-ups

Cap the row at 1:30.

1 Unbroken set of Pull-ups and/or push-ups …

+ more reps after in any rep scheme desired in remaining time.
Flow: Athletes will complete the Row AND the gymnastics in the same 2:00m window. Athletes should give themselves enough time to do at minimum one unbroken set.

For the AMRAP portion: Athletes should grab one large unbroken set. The goal is to get a large set of Unbroken Pull-ups and Push-ups and then move on to smaller sets in the remaining period of time.

Reps for Pull-up / Push-ups (AMRAP – Reps)

Score for Pull-ups & Push-ups