By CFER WODIFY On Friday, April 12 th, 2019 · no Comments · In

CrossFit East River – WOD


1a: Bench Press (5-5-5-5-5)

1b: Weighted Pull-ups (5RM)

-) Chest to bar only

-) Make multiple attempts at a 5 rep weighted chest to bar pull up

-) Complete at least 5 work sets

-) Range of motion is paramount. Even if you are using a band.

-) Take careful notes if you are using a band to perform full reps. The goal for you is then to move to less/thinner bands.


2: Metcon (Calories)

1 minute max calories on bike 🙂

Multiple attempts allowed after all athletes have gone once.