Empire State CrossFit

Dec. 12

Front Squat 5×3 try to get the last two sets at 90%

3rds

90 sec. each station

wallballs 20/14

row for calories

90 sec. rest

Fight Gone Bad

One Response

  1. paulyd42 says:

    “Amanda”
    9, 7, 5 reps for time of:
    Muscle-up
    Squat Snatch, 135/95lbs = 6:50 as RX (PR)

    1) Every 30 seconds for 5 minutes:

    1 Power Snatch @ 75% (of max Snatch any style)Done at 155#

    2) Every 30 seconds for 5 minutes:

    1 Power Power Clean @ 75% (of max Clean any style) Done at 225#

    Track work>

    Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set. – 3:05,3:12,3:15