Empire State CrossFit

Archive for October 14th, 2017

October 15

Advanced class PLEASE DO NOT COME LATE TO THIS CLASS

Squat cleans – 5×5, stringing each set.

 

Wod – 4 rounds for time (16 min cap)

30 cal row

20 squat cleans 95/65

10 hspu

 

Fundamentals 9:15

Skill – power cleans, work up to 3 heavy-ish singles

 

Wod: For time (20 min cap)

 

20 pushups

1 power clean 135/95

18 pushups

2 power clean 135/95

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2 pushups

10 power cleans 135/95

October 14

25 min. amrap In teams of two

Rowing Cindy

5 pull-ups

10 push-ups

15 air squats

one partner does 1 rd of Cindy while other partners rows for calories. After rd is completed switch. total score is # of reps