By CFER WODIFY On Friday, March 15 th, 2019 · no Comments · In

CrossFit East River – WOD


1: Metcon (No Measure)

Shoulder Mobility

Bar Muscle Up / Kipping Pull Up Prep


2: Metcon (Time)

3 Rounds:

12 Thrusters 75/55 | 95/65

12 V-Ups | C2B Pull Ups

400m Run

Rx is for athletes doing the Open, the goal is an active flush day not a max effort workout.

Rx+ is for athletes not doing the Open looking for a hard day.