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Friday, August 4, 2017

2017 August 3
by bk

7 minute EMOM:
deadhang from pullup bar, 30 seconds

Conditioning:

At 0:00….For time:
Run 400m
51 kettlebell sumo deadlift high pull (70lb/53lb)

then….

At 10:00….For time:
Run 400m
44 hang clean (135lb/95lb)

then….

At 20:00….For time:
Run 400m
37 bar facing burpees

Core Development:
hollow body rock, 3 sets of 15
arch body hold, 3 sets of 20 seconds

Post time for each segment to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Justin F permalink
    August 4, 2017

    EMOM

    WOD: 4:40 Rx
    5:29 @ 115#
    5:48 Rx

  2. Matt B permalink
    August 5, 2017

    3:35 Rx
    5:52 Rx
    6:09 Rx

  3. Shawan permalink
    August 5, 2017

    5:13 Rx
    6:49 Rx
    5:51 Rx

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