Empire State CrossFit

WOD

Saturday

5 min. amrap
10 wallballs
5 pullups

5min. amrap
5 shoulder 2 overhead 115/75
10 burpees

5min. amrap
row 5 calories
10 air squats

Day 238

5 sets
front squatx2@300
rest 20 sec.
25 unbroken pullups
rest 6 min.

185, 25 unbroken
215, 25 ub
235, 25 ub
255×1 failed on 2nd tempo much harder 17 unbroken then fell off and hand ripped
245, fell of real early grip was shot.

then punishement for falling of pullup bar
30-20-10
wallballs
calories on awesome cycle
10:00…started with the mask on but had to take it off, this mask is gonna be good for me to get thru panick feeling, before the open I want to be able to get over 330 in fight gonna bad with it on and I want a resting heart rate under 50 beats per min.

Friday

6rds
6 hang squat snatches 75/45
12 clap pushups
24 k.b. swings 53/35
run 200 meters

Day 237

Rest Day

Thursday

Remember 10 days till competition please let me know if you are planning to compete so we can start making the heats.
1 month till end of the year, today we will look back at goals we all set. For all the ladies that had a muscle up as a goal check out the link below. I know many you have acheived them already. Today we will work on goals and skills then
3rds-max reps
90 sec-wallballs
90 sec. toes 2 bar
90 sec. row for calories.
rest 1 min.                                
[embed_youtube src=”http://www.youtube.com/embed/uY2AlcrtXrc” width=”90%” ]

Awesome Poll