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Monday, May 13, 2019

2019 May 12
by bk

Back Squat, 5-3-2-1-1-1-1 reps
-work up to a heavy single (find a 1-rep max in 20 minutes)
-add more singles if needed
-practice “bailing out”
-take appx 18-ish minutes


“Murph” Training

(*Part A: 0:00-9:00)
AMRAP in 17 minutes:
Run 400m

…right into…

AMRAP of: (until 9:00)
24 air squats
17 pushups
10 pullups

…right into…

(**Part B: 9:00-17:00)
(at 9:00) Run 400m

…right into…

AMRAP of “Cindy” in the remaining time (until 17:00)
5 pullups
10 pushups
15 air squats

…right into…

(***Part C)
(at 17:00) For time:
Run 400m

Post loads and Part A rounds/reps, Part B rounds/reps and Part C time to comments

CrossFit Integrity, Charleston, SC

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