Empire State CrossFit

Archive for August 11th, 2017

August 12

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

August 12

Fundamentals

For time:

3 deadlifts emom 225/155

40 pull-ups

60 sit-ups

80 air squats

 

Run 400 after last air squat

Start wod w 3 DL