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Friday, November 10, 2017

2017 November 9
by bk

In honor of Veteran’s Day week, today, we honor the following CrossFit Integrity family member who has served. 

Mark Barnes was airborne infantry in the United States Army from 2006-2010.  He was in the 3rd ranger battalion 4th ID, worked QRF EOD his first deployment to Iraq and worked for the embassy his 2nd deployment to Iraq.


Front Squat, 5 sets of 5
-using 70%-75% for all working sets

then….

Alternating EMOM, 18 minutes:
Row 12/9 calories
12 wallball
10 burpees

Core Development:
hollow body hold, 4 sets of 25 seconds
GHD hip extensions, 3 sets of 15

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Justin F permalink
    November 10, 2017

    FS: —> 195#

    EMOM: Rx

  2. Rueben permalink
    November 10, 2017

    FS: 165#
    EMOM . . .

  3. Matt B permalink
    November 12, 2017

    Front Squate: 5×5 @ 235 lbs

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