By coach On Wednesday, April 11 th, 2018 · no Comments · In

CrossFit East River – WOD

Gymnastics

1a: Weighted Pull-ups (3 attempts at a 5RM)

This doesn’t have to be weighted! Doing 5 strict pullups in a thin band or doing your first 5 unassisted counts as a PR!

1b: Weighted Ring Dips (3 attempts at a 5RM)

Each rep must have full lockout at top support and biceps must touch at the bottom.

This doesn’t have to be weighted! Doing 5 strict ring dips in a thin band or doing your first 5 unassisted counts as a PR!

Metcon

2: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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