WOD – Page 3 – CROSSFIT EAST

Saturday 20250607

Front squat 5-5-3-3-3-1-1-1-1 reps

2 legless rope climbs
7 handstand push-ups

Run 400 meters
21 dumbbell clean & jerks

5 rounds, each for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps

10 push jerks
10 pull-ups

Pick a load for the jerks that allows you to complete all 10 reps unbroken in the early rounds, but maybe not near the end.

Complete as many rounds as possible in 12 minutes of:

5 strict muscle-ups
20 walking lunges

Then, practice SLIPS for 25 minutes.

10 push jerks
10 pull-ups

Pick a load for the jerks that allows you to complete all 10 reps unbroken in the early rounds, but maybe not near the end.

Split jerk 1-1-1-1-1-1-1 reps

Then, practice SLIPS for 30 minutes.

SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.

Row 5,000 meters
And,
Run 5,000 meters

Partition the two exercises however you like.