Empire State CrossFit

July 31

Strength
A1 .3×3 deadlifts @ 83%
rest 30 sec
A2. strict pullups x 3
rest 30 sec.

WOD
21-15-9
deadlits 225/135
box jumps 24/20
pullups


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escfnorth

7 Responses

  1. Drago says:

    deadlift – 255×3 , 255×3 , 255×3
    wod – 9:46 ( 185 # , 20″ box )

  2. Sush says:

    Strength. Deadlifts 275x3x3 and strict pulll ups 3×3 every 30 seconds.

    Wod. 16:18. 185 dl. 30 inch step ups. All the pull ups.

  3. deena says:

    Strength 3×3 165 lbs
    WOD 10:26 rx

  4. Gipster says:

    Strength dl 3×3 @ 300lbs

    Wod 12:55 rx

  5. Marion says:

    Strength: 275 x 3, strict pull ups

    WoD @ 205: 14:19

  6. 2easy says:

    Strength 3×3 165
    Wod: 9:14rx