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Friday, March 29, 2013

2013 March 28
by bk

ffff

Back Squat, 3-3-3-3-3 reps
-use 75-85% of your 1-rep max for all sets

then….

3 rounds for time:
12 thrusters (95lb/65lb)
12 burpees
Run 400m

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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10 Responses leave one →
  1. Rueben permalink
    March 29, 2013

    BS: 225#
    WOD: 12:45 75# thrusters (unbroken – time to move up to 85#)

  2. Rich W permalink
    March 29, 2013

    bs: 225#
    wod: 11:30 rx

  3. Elaine permalink
    March 29, 2013

    BS: 115, 115, 120, 120, 125 (2)
    WOD: 15:09 – 55#

  4. Courtney B. permalink
    March 29, 2013

    BS: 130-130-135-135-140
    Wod: 13:38 Rx

  5. Melissa permalink
    March 29, 2013

    Can’t wait to do this workout!! Thanks Bk for programming great workouts

  6. Lindsey permalink
    March 29, 2013

    BS @ 105
    Wod: 14:01 Rx

  7. Blair permalink
    March 29, 2013

    BS: 125-135-145-145-145

    WOD: 13:53 75#

  8. Chas permalink
    March 29, 2013

    BS: 135-185-225-235
    WOD: 9:40rx

  9. Catherine permalink
    March 29, 2013

    Bs: 85-85-110-110-110

    Wod: 17:17rx

    Thanks everyone for yelling at me at the end and Laura for running the last 200!

  10. Seth permalink
    April 2, 2013

    On Saturday 3/30:

    Clean practice @ 95 lb..

    WOD: 14:31 @ 75 lb.

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