Take 20 minutes to work on a weakness
12 sets of 50m Sprint
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CrossFit Integrity, Charleston, SC
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Pr Saturday! 210 snatch, pr by 5… Inching closer to kicking 225 in the face.
Mu,c+j, hang clean work
Congrats Kyle on ur snatch PR
Snatch: 175#… 5# PR!
80 Flutter kicks
Vannys HERO wod… (our punishment)
3 rounds of:
1000m row, 50 burpees, 50 box jumps, 800m run
(Thanks to Team B for taking on 1 of my 3 rounds…you rock!)
2 rounds complete- 46:24
1/2 round of “Smalls”…Good Job to all this morning!!
Hatch day 1
50 box jumps (scaled to box step ups)
800 m run
Minus round 3 help:
Rick rowed 1000m
Catherine did 15 burpees
Megan S did 25 box step ups
Thanks Team Sobriety for being such good team players! Y’all are awesome! And thanks B Team for helping us complete this cheat day hero wod!
Hero WOD “smalls”: 45:02
Great job everyone and thanks team B for the help.
1/2 round of smalls, 25 ab mats, 25 reverse ab mats, hollow body holds (4)
1/2 round small hero wod
4 25 sec holds each: hollow body and hollow arch
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