WOD – Tue, Jan 9
Announcements
Pump Session: OFF
5 Week Small Group Accessory Program
Coach Becca will tailor a linear progressive program for you
-6 spots only
-1 Day a week / 5 Weeks (Sundays)
-Begins Jan 22
-$79.99
Nutrition Seminar
-Sat. Jan. 13th
-1:30p – 2:30p
-FREE to members
CrossFit East River – WOD
Skill – BMU (AMRAP – Reps)
EMOM x 12
(3 single reps p/minute)
Mins 1 – 4: 1.1.1 – Jump to Pike
Mins 5 – 8: 1.1.1 – Jump to pike to patient arch
Mins 9-12: 1.1.1 – BMU / Chin-up Hold
BMU scale:
a) Jumping BMU
b) max isometric chin over bar hold
Jump To Pike
Jump to Patient Arch
Jumping BMU
Chin over bar hold
“Crescendo” (Time)
For Time:
20/16c Row
30 Pull-Ups / RR
–Rest for 1 minute–
30/24c Row
20 Chest-to-Bar Pull-Ups / Pull-ups
–Rest for 1 minute–
40/32c row
10 Bar Muscle-Ups / Jumping Pull-ups
Time Cap: 14 minutes
(*time cap includes rest)
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Scale opt 2 w/reduced row cals
16/12 cal row
30 Jumping Pull ups
–rest 1:00–
24/20 cal row
20 Ring Rows
–rest 1:00–
32/26 cal row
10 Strict Banded Pull ups