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Monday, July 16, 2018

2018 July 15
by bk


Bench Press
-3 sets of 1 rep at 90% of 1-rep max
-3 sets of 2-3 reps at 80% of 1-rep max
-3 sets of 5-7 reps at 70% of 1-rep max
-partner up and use a spotter

then….

One-Arm Dumbbell Row, 3 sets of 6-8 (each arm)
-moderately heavy to heavy for all sets

then….

AMRAP 10 minutes:
1 strict pullup
10 pushups
2 strict pullups
10 pushups
3 strict pullups
10 pushups
…etc…

-increase 1 strict pullup per round
-run 400m together at 4:00
-continue AMRAP left off after the run

Core Development:
3 sets:
10 v-ups
15 tuck crunch
hollow body hold, 20 seconds

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

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