Skip to content

Monday, April 1, 2019

2019 March 31
by bk

Pause Back Squat, 5 sets of 4-5 reps
-control on the way down
-pause 2 seconds at the bottom of each rep
-speed on the way up
-for weight, go by feel (moderate to just above moderate, 65%-75% of 1RM)

then….

For time: (time cap, 15 minutes)
25 kettlebell swings (70lb/53lb)
30 double-unders
1 burpee bar muscle-up

20 kettlebell swings (70lb/53lb)
30 double-unders
2 burpee bar muscle-ups

15 kettlebell swings (70lb/53lb)
30 double-unders
3 burpee bar muscle-ups

10 kettlebell swings (70lb/53lb)
30 double-unders
4 burpee bar muscle-ups

5 kettlebell swings (70lb/53lb)
30 double-unders
5 burpee bar muscle-ups

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
One Response leave one →
  1. Luciana Marcial-Vincion permalink
    April 1, 2019

    BS: up to #85
    WOD: 11:16 modified (singles, #35 KB, burpee jumping pullup)

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS