Empire State CrossFit

Dec.15

Hoodies are in! If you placed an order you get yours first, then first come first serve. Mens T-shirts are in as well.

 

Build to a heavy-ish deadlift in 4-5 sets-be smart! it has been a long week

On the minute, every minute, for 8 minutes, complete:

315/205 Deadlift x 3 reps
Burpees x 6 reps
Rest exactly 2 minutes, and then . . .

On the minute, every minute, for 6 minutes, complete A challenging # of pullups lets say rx is:
12 Chest-to-Bar Pull-Ups
Rest exactly 2 minutes, and then . .

Complete as many reps as possible in 4 minutes of

10 clap pushups

10 situps

One Response

  1. erikaungargames says:

    6 rounds + 10 push ups- started off clapping and moved to game style
    Deadlifts @205- felt heavy. thanks for the belt Dan
    Subbed ring dips for pull ups
    No pain today