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Monday, November 13, 2017

2017 November 12
by bk

thruster, 6 sets of 3

then….

Alternating EMOM, 20 minutes:
-minute 1: airdyne (12/9) calories
-minute 2: 4-7 strict pullups
-minute 3: row (15/12) calories

*modify as needed

Core Development:
GHD hip extensions, 3 sets of 15
30 arch body rock

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Rueben permalink
    November 13, 2017

    Thrusters 3 @ 135# PR, need to aim for 155# next time.
    EMOM

  2. Blair permalink
    November 13, 2017

    EMOM: subbed squat cleans
    95-115-125-135-145-155

  3. Khoung permalink
    November 13, 2017

    105-135-150-170-190-200

  4. Matt B permalink
    November 14, 2017

    Thruster: 215 PR!

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