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Monday, November 26, 2018

2018 November 25
by bk

Warmup Primer
For 6 minutes:
10 kettlebell swings
7 ring rows
7 shoulder press (empty barbell)
10 air squats

Barbell Skill Work

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
2 full clean
2 front squat
1 jerk (push jerk or split jerk)
-choose a moderate working weight
-may add weight between sets

then….

AMRAP in 10 minutes:
7 shoulder-t0-overhead (135lb/95lb)
7 toes-to-bar
7 box jump over (24in/20in)

Core Development:

4 sets of:
high plank (top of pushup), 40 seconds
20 arch body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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