WOD – Tue, Mar 5
CrossFit East River – WOD
“Dumbbell it Down” (AMRAP – Reps)
3 Rounds of ALL Sations
(2 min ON , 1 min OFF)
Station 1:
20/16 cal row
Max DB bench press in remaining time
Station 2:
60 double unders / 90 SU
Max V-ups in remaining time
Station 3
20/16 cal row
Max DB devils press in remaining time
*Score is total reps of movements after the buy in
*Start a group at minute 1 to allow for limitations in space
*Performed as Station 1, station 2, station 3, repeated 3x
Met-Con Notes:
Intent – Accumulated reps with aerobic fatigue.
Target – We want the buy-ins to be done at a fast pace to be finished by the 1 minute mark. The goal is to accumulate the most reps possible on the DB movements and V-ups. Approach those movements at a fast pace, but know that members will need to pace the bench press in order to maintain across sets. Advanced members may be able to move through the double unders quickly and unbroken which may require them to pace out the V-ups a bit more.
Feel – High intensity cardio with upper body endurance.
Flow – Work for 2 minutes at each station then transition during the 1 minute rest. Stagger members to start on different stations as needed for equipment.