Empire State CrossFit

Archive for May 9th, 2018

May 10

Long Island Masters wod # 3

“Hangin’ Tough”

With a time 10 Minute running Clock

Event 3A: For Time (5min Cap)

Each team will have  a required amount of pull-ups and toes-to-bar to complete

As one athlete performs the Pull-ups and Toes-to-Bar, the other athlete must be in the hanging position on the pull-up rig.

Athletes can switch in at any time

If your team completes the required amount of reps on the pull-up rig before the time cap is reached you may move immediately onto Event 3B

Event 3B: For Total Reps

With the remaining time, one athlete will perform the following

5x Right Arm KB Snatches

5x Left Arm KB Snatches

10x Goblet Squats

In addition, while one athlete is performing the KB Snatches & Goblet Squats, the other athlete is in a farmers carry hold.

You can switch partners but it will only be allowed every 20 reps.

Lets do a plank instead of farmers carry for equipment purpose