Goethe’s Faust

CrossFit Boro – CrossFit

Well, we may not have a rig but that doesn’t mean we can’t mimic hanging gymnastics movements with some room on the floor and a barbell. The Pendlay Rows help to strengthen the lats and upper back, much like C2B pull-ups do. The Barbell Roll-Outs require the same lat and core strength as the best Strict T2B reps. We’ll scale those with Rower Pike Slides, as needed.

The WOD is a fun one! The movements are fairly simple but you’ll want to get through them as quickly as possible to reduce the amount of Devil’s Presses done. Don’t let the name fool you… these presses are saintly 😉

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A. EMOM X 8

A1: Pendlay Row (4X6)

A2: Metcon (No Measure)

4 Barbell Roll-Outs
8 Rower Pike Slides

B: Metcon (Time)

For Time:

100 Double Unders

75 DB Russian Twists (45/25#)

50 DB Jump-Overs

25 V-Ups
*Every minute, stop where you are and do 2 Devil’s Presses (45/25#) before continuing

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