CrossFit East River – WOD
1: Metcon (No Measure)
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)
10 Overhead Squats 75/55 | 95/65
10 MB Sit-Ups | C2B Pull-Ups
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.