WOD – Tue, Dec 19
CrossFit East River – WOD
Pulling Test
Re-test from 10/27
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.
Chin-Ups (Record here if doing chin-ups)
Two Pair (AMRAP – Rounds and Reps)
6 Total Rounds: (3 of each) (18min)
(AMRAP 2min / REST 1 min)
A) Odd rounds (1,3,5)
10 toes to bar / knee raises
10 hand release push ups
–switch–
B) Even rounds (2,4,6)
10 Single DB box step ups (50/35)
30 DU / CC / 45 SU
–switch–
Format: A, B, A, B, A, B
Feel – Steady push with short rest breaks.
Flow – Perform one couplet as an AMRAP for the first 2 minute window. After the 1 minute rest start the second couplet.
– Restart each couplet from the beginning with each new round. 3 rounds per couplet. If needed stagger half the class on one couplet and half on the other to save space and equipment.
Score is total rounds + total reps