By CFER WODIFY On Monday, May 06 th, 2019 · no Comments · In

CrossFit East River – WOD

This is week 4 out of 9 of our ’19 post open cycle. For those of you following EXTRA expect the level of difficulty to increase from a 5/10 to a 7/10 this week. This will also mean you might need to do extra over the course of multiple sessions due to time constraints. As always when following EXTRA the daily WOD should be your first priority.


1: Metcon (Weight)

12m EMOM

a) 5 FRONT SQUATS – same weight across all, from floor

b) 14 Double DB Push Press 2x 50/35

Post lightest weight used in work sets.


2: Metcon (Time)

2 Rounds for time:

600m Run (lap around block)

30 Air Squats

30 Push-ups