By CFER WODIFY On Monday, April 15 th, 2019 · no Comments · In

CrossFit East River – WOD

Today is our first “work” week. There will be 9 total work weeks before we retest our benchmarks (Amanda, 1RM Clean, 5k row, 5RM C2B).

Reminder extra is now a supplemental weightlifting program. There are 3 days of extra per week. A/B/C. A days are to be done Monday or Tuesday. B days on Wednesdays or Thursdays. C Days on Fridays or Saturdays. Sundays are for rest!


1: Metcon (Time)

3 rounds for time of:

15 power snatches

15 thrusters

1,000-m row

Men: 95 lb.

Women: 65 lb.