WOD – Tue, Feb 6

Announcements

🔗Slack – #Tracking-hacks

-get some nutrition hacks here!

CrossFit East River – WOD

BMU – Skill

EMOM x 12 min

Mins 1-4: 3 reps – Jump to pike

Mins 5-8: 3 reps – Pike to patient arch

Mins 9-12: 2-3 – Reps BMU / Variation

BMU Scales:

2 slow eccentric pull ups on 6 count (band or weight as needed)

Jumping BMU / Banded

BMU

“Rev” (Time)

5 Rounds for Time:

Run 400 meters

15 Burpees to Target 6 inches above reach

+: Burpee Pull-ups

Time Cap: 18 minutes
Intent – Aerobic conditioning.

Target – Members will be limited today by their aerobic fitness. Pace early to be able to push the final round or two. This is over a mile of total running so members should pace accordingly on their runs.

Feel – Longer aerobic work.