Empire State CrossFit

Testers

Nov. 29

take 15 min to work up to a heavy Jerk

12 min amrap

10 hspu

15 toes 2 bar

25 double unders

Immediately after

60 pullups for time

Nov. 28

Metcon

40-30-20-10

wallballs 20/14

box jumps 24/20

strength

3 sets

A1. snatch grip deadlift

A2. Toes 2 bar 5-10

Nov. 27

Work up to a heavy hang snatch

hang randy

75 hang power snatches 75/45 for time

every time you drop barbell 5 burpees

 

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Nov. 23

Black Friday

20 clean & jerks 225/135

40 wallballs

60 burpees

80 lunges

100 double unders

Nov. 21

Holiday Hours

9-11 tommorow

9,10,11 friday

regular schedule Saturday

Strict press

5-3-1-8-8

7rds

5 hspu

10 k.b. swings 70/53

15 box jumps 30/24

20 double unders

Nov. 17

Good luck Herc!!

Gluteus Maximus

20 min. amrap

10 power cleans 115/75

20 lunges 70/53

30 swings 70/53