Strength:

Bench Press Wk 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Rule of 8 on the final set.

GP Wod
Every 1 min for 12 mins, alternating between:
Static Dip Hold (On Dip Bars), 30 secs
Hollow Hold, 30 secs
Goblet Squat Hold, pick load, 30 secs

OP Wod
Every 1 min for 12 mins, alternating between:
Ring Dip Hold (Top), 30 secs
Hollow Hold, 30 secs
Front Rack Hold (Double Kettlebell), 30 sec

James H. making Grace look easy during Week 1 of the The NYC Subway Series .  We are proud to be hosting week 2.  There are still spots to compete and also spots to judge, volunteer and cheer on Sunday.  Let’s show the NYC CrossFit Community we are great hosts and the best CrossFit gym in NY!

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