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Monday, October 9, 2017

2017 October 8
by bk

Great job by all of our athletes who competed at Beer City Beatdown in Asheville, NC over the weekend!  Congratulations to our two teams who made the podium!  Job well done by everyone!

3 sets:
banded march, 2 minutes
10 sumo deadlift (go by feel, moderately light to moderate)
20 butterflies

then….

AMRAP in 12 minutes:
15 push press (95lb/65lb)
10 lateral burpee over barbell
-drop bar from hips

Core Development:
plank hold, accumulate 3 minutes

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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5 Responses leave one →
  1. khoung permalink
    October 9, 2017

    Green band & 14# mb/205#/2.5#

    6 Rx

  2. Blair permalink
    October 9, 2017

    Blue band, 14# WB, 95# DL, 2.5# butterflies

    6+7 @ 75#

  3. Rueben permalink
    October 9, 2017

    Banded March, SDL-up to 135#, 2.5# butterflies
    AMRAP: 5 + 5 @ 75#

  4. Matt B permalink
    October 9, 2017

    Green band march
    SDL: 185 lb
    2.5 lb butterflies

    AMRAP: 7+21 Rx

  5. October 13, 2017

    Green band & 20# mb/215#/7.5#

    8+9 Rx

    CrossFit Integrity, Charleston, SC

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