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Monday, December 11, 2017

2017 December 10
by bk

4 sets:
7 front squat
….right into….
13 back squat
-using 65% for front squat 1RM for all working sets

then….

3 sets:
airdyne, 2 minutes at “just above conversational pace”
10 barbell curl
12 fire hydrants (each side)
15 banded face pulls

Core Development:
plank hold, 3 sets of 45 seconds
arch body rock, 3 sets of 20

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CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Blair permalink
    December 11, 2017

    Squats: 145#

  2. Rueben permalink
    December 11, 2017

    Squat work – 160#

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