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Saturday, June 10, 2017

2017 June 10
by bk

Today’s Schedule:
7:00am – Weightlifting
8:00am – Group Class
9:00am to 11:00am – Open Gym

The Community Class for the time being has been temporarily put on hold until we work out the new schedule. Thank you for your patience!

In teams of 3 ….

AMRAP 16 minutes:
Row (max meters)
-one team member will run 400m
-switch every 400m run

-rest 4 minutes, then….

AMRAP in 16 minutes:
Airdyne, (max calories)
-one team member will run 400m
-switch every 400m run

Open Gym WOD….

“Pedro 66”

3 rnds:
220 meter row
22 Dead Lift: 135 men/95lbs women
22 Burpees
22 Box Jumps: (modify 22 step-ups; size: your best ability/height)
22 Med Ball Sit-ups: (20lb/14lb)

Post meters and calories to comments

CrossFit Integrity, Charleston, SC

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  1. Justin F permalink
    June 10, 2017

    AMRAP 18 minutes: teams of 2, alt rounds.
    Row 100m
    6 lateral burpees
    10 RKBS

    The Doc and the Gimp w/ Candace


    Good work partner!!

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