By coach On Saturday, April 14 th, 2018 · no Comments · In

CrossFit East River – WOD


Opt1: Metcon (No Measure)

Option 1: Make up a missed movement press, front squat, pullups/dips, 1k row from earlier in the week . Make sure to input your makeup movement in WODIFY. No Fran makeups, sorry. Use Open Gym time.

Opt2: Metcon (AMRAP – Rounds)

Death by 3/4 Body Weight Front Squats.

BW = Rx+


2: Metcon (AMRAP – Rounds and Reps)

3 minutes of:

8 Thrusters 75/55

8 Burpees over the bar

Rest 3 minutes

3 minutes of:

8 Ground to over heads 75/55

8 Pushups