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Friday, November 9, 2018

2018 November 8
by bk


Front Squat, 6 sets of 5
-using 70%-80% of your 1-rep max

then….

4 rounds for time:
Run 400m
12 dumbbell thrusters (45lb/25lb)
-option to do 50lb/35lb

Core Development:
arch body rock, 3 sets of 25
seated med ball twists, 3 sets of 30 (15 each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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  1. Luciana permalink
    November 9, 2018

    FS: up to #95
    WOD: 12:11 modified (#15 DB on thrusters)
    Core work

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