[Black Box scaling:] A: 3 sets not for time: 5 muscle-ups, 5 handstand pushups, 10 strict toes-to-bar.
[Beginner scaling:] A: 3 sets not for time: 10 pullups, 10 toes-to-bar/hanging knee raises, 5 ring dips/10 ring pushups.
B: 10-minute AMRAP @ 80-85% effort: 10 plate ground-to-overheads (45#/25#), 15 hollow rocks, 30 double-unders/60 single-unders; rest 5 minutes x 2 sets.
3X800m sprints with full recovery
A big thank you to Seth G., one of our top fundraisers, who helped raised CrossFit NYC up to 6th place worldwide in fundraising for “Hope for Kenya.”
I asked him why he participated and made such a great effort at fundraising.
He wrote: “I always read the blog, etc..and I was kinda surprised to see the lack of membership participation in the Kenya challenge…So I decided to join and raise money for those in need. It was fun and it as ALWAYS better to give then receive…”
Thanks again, Seth!
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Here’s what’s on tap for Friday’s classes:
Black Box WOD/Beginner WOD:
A: 1 Power Snatch + 2 Hang Snatch (above the knee) x7 sets
[Black Box scaling:] B: 5 sets: 10 unbroken back squats (135#/95#), 10 unbroken pullups, 20 mountain climbers, rest 4 minutes–all-out effort
[Beginner scaling:]B: 5 sets: 10 unbroken goblet squats, 10 unbroken pullups, 20 mountain climbers, rest 3 minutes–all-out effort
Tempo Run: 5 Rounds 3min up tempo/1 min ‘off’