WOD – Thu, Dec 4

November 29, 2025Uncategorized

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CrossFit East River – WOD

“Engine Swap” (HYROX WOD) (AMRAP – Reps)

6 Sets:

5:00 AMRAP

18/13 Calorie Bike

400m Run

18/14 Calorie Row

– Max [x]

Rest 1:00 b/t sets

[x] =

Station 1: Dual Dumbbell Step-Overs

Station 2: Dual Kettlebell Farmers Carry

Box Height: 20in

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebells: 2 x 70/53lb, 32/24kg
Score = Total Reps

5ft (1.5m) Farmers Carry = 1 Rep

Goal: 10+ Dumbbell Step-Overs, 150ft (45m) Farmers Carry

Stimulus: Aerobic repeatability, sustainable pacing, and Grip Stamina / Quad Stamina

RPE: 7.5–8/10

Primary Objective: Complete the buy in working segments in 3:45-4:15/set

Secondary Objective: Accumulate 20–40+ reps or a strong continuous carry each interval

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets:

6/6 Single Leg Dual Dumbbell Romanian Deadlifts

10 Goblet Cyclist Squats