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Monday, September 24, 2018

2018 September 23
by bk


Front Squat, 4 sets of 5 at 70-75% of 1-rep max
Back Squat, 4 sets of 5 at 70-75% of 1-rep max

then….

AMRAP in 10 minutes:
2-4-6-8-10-etc…
alternating dumbbell snatch (65lb/45lb)
wallballs (20lb/14lb)

-Run 400m at 4:00
-continue where left off on AMRAP after the run

Core Development:
v-ups, 3 sets of 12
arch body rock, 2 sets of 20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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  1. September 26, 2018

    Front Squat – up to 250lb
    Back Squat – up to 310lb

    WOD – 159 reps, using 50lb db

    CrossFit Integrity, Charleston, SC

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