Work up to a heavy 5 rep set in three attempts (5-7 TOTAL sets).
Do 4-5 warm up sets, then establish a new 1 Rep Max in three attempts.
Post loads to comments.
4 Rounds, 3 minutes each:
Max Pull Ups or Muscle Ups
Rest 2 minutes between rounds. Run a hard 270 and score number of pull ups or muscle ups per round.
Post time and Rx to comments.
Modified Labor Day Schedule
We are observing a modified class schedule today:
Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country. It’s also a great excuse to begin drinking early.
LAST CHANCE TO SIGN UP FOR FIGHT GONE BAD!
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. Last year we had 180 members participating and this year, we’re capping it at 200.
Enjoy the sunshine, CFSBK, and thanks to our coaches and Front Desk staff who are laboring on Labor Day!