Empire State CrossFit

WOD

May 16

5×3 sumo deadlift high pull
12 min. amrap
row 1000 calories
6 sumo deadlift hgih pull 115/75
6 burpees
https://youtu.be/o6QniJ9FaGA

May 15

Work up to a heavy strict press
10rds for time
3 shoulder to overhead 165/110
6 c2b
9  box jump overs 24/2018425307_807556976066053_7915249369386327407_n

No 10:30 AM CF Kids on Saturday May 13th

CF Kids at 10:30 AM (ages 10-15) is CANCELLED for this Saturday May 13th. We apologize for the inconvenience.

Saturday May 13th

4 Rounds with a Partner

20 Hang Clean & Jerks 115/75

40 Burpees

60 Wall Balls 20/14

80 Double Unders

**Divide work evenly**

NO 10:30 CF Kids on Saturday May 13th

CF Kids at 10:30 AM (ages 10-15) is CANCELLED for this Saturday May 13th. We apologize for the inconvenience.

May 12

work up to 85-90% of 1rm deadlift
Diane goes to the bar
21-15-9
deadlifts 225/155
HSPU
toes-2-bar
                 Soul cycle is one of the many transformations
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