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Friday, September 8, 2017

2017 September 7
by bk

Attention CFI Family and Visitors! Due to the upcoming storm, please stay safe over the next week or so.  Schedule updates/cancellations will be posted on a daily basis over the next few days. Do what your need to do to protect your loved ones and each other!  Please be safe!

Today’s schedule is normal classes.

Also, the new signs are up!

EMOM 10 minutes:
5 strict pullups (or any strict modification)
5 v-ups (sub: tuck crunch or floor

then….

For time:
Run 400m
25 shoulder-to-overhead (95lb/65lb)
Run 400m
22 shoulder-to-overhead (125lb/85lb)
Run 400m
15 shoulder-to-overhead (155lb/105lb)
Run 400m
10 shoulder-to-overhead (185lb/125lb)

Core Development:
arch body rock, 3 sets of 20
plank hold, accumulate 3 minutes

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CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Justin F permalink
    September 8, 2017

    EMOM: Rx

    WOD: 18:14 @ 95-115-135-155 Power Cleans (shoulder)

  2. Khoung permalink
    September 8, 2017

    14:35 Rx

    Core work

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