Empire State CrossFit

Benchmark WOD

April 23

Work your way up to a heavy thruster not a 1rm

Fran
Thrusters 95/65
pullups

April 18

Diane
21-15-9
Deadlifts 225/135
handstand pushups

April 14

Cindy
20 min amrap
5 pullups
10 pushups
15 squats

Thursday

Helen
3rds
run 400 meters
21 k.b. swings 53/35
12 pullups