Subway Series Event #2
AMRAP 9 Min
10 Clean and Jerk 95/65#
40 Single unders
20 Sit ups
We will meet at the gym at 8 am to drive over to CrossFit Queens for the Subway Series Event #2.
There will be no Open Floor today.
Press
3×5 across
use 5# more then 7/21
then
teams of 3
AMRAP 9 min
10 Clean and Jerk 95/65#
40 Single unders
20 sit ups
One partner working at a time. During singles and sit ups, one of the non working partners must hold the bar in the front rack position.
Bench Press
3×5
Ascending load
then
4 Rounds for time:
10 Russian KB Swing 70/53#
15 Toes to bar
30 Double unders
I am very proud of the entire group for showing up and representing CrossFit Gantry in such a great way. Congrats to all of you who competed for the first time. Hopefully the bug bit you and you will comet more in the future. It was a successful day for everyone. You all should be very proud.
Subway Series
The gym will be closed today. There will be no Open floor.
Please come over to CrossFit LIC to represent CrossFit Gantry and cheer for everyone competing. Heats begin at 9 am. The complete Heat list and times.
Bryan competing in the 2013 Subway Series event at CrossFit LIC.
Teams of 2
Row 1000 M (switch at 500)
100 Wall Ball
100 KB Swings 53/36#
100 Box jump overs 24/20″
Row 1000 M (switch at 500)
If you are competing in the Subway Series on Sunday work on mobility, rest and eat and hydrate today.
21-15-9
Deadlift 225/155#
800 m run after each round
The gym will be closed from 2-5 for a private event. Open floor will begin at 5 pm.