By CFER WODIFY On Friday, March 22 nd, 2019 · no Comments · In

CrossFit East River – WOD


1: Metcon (No Measure)

12m EMOM:

1) 2 TGU each side with light/moderate KB

2) 5 Pause Goblet Squats w/ same or heavier KB

3) 30s hold plank/l-hang/l-sit

2: Metcon (Time)

For time:

750m Row


3 Rounds:

10 Overhead Squats 75/55 | 95/65

10 MB Sit-Ups | C2B Pull-Ups


750m Row

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.