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Thursday, May 16, 2019

2019 May 15
by bk

Endurance Day! (“Murph” Training)

With a continuous clock….

Part 1
(at 0:00) For 12 minutes:

3 sets of…
Row, 90 seconds (calories)
-rest 30 seconds
plank hold, 90 seconds
-rest 30 seconds

-rest 1 minute after the last set

Part 2
(at 13:00) For 12 minutes:

3 sets of…
Bike, 90 seconds (calories)
-rest 30 seconds
standing slamball hold at chest (40/30), 90 seconds
-rest 30 seconds

Part 3
(at 26:00) Run 400m for time
-rest the remaining time up to 31:00

(at 31:00) Run 400m for time
-rest the remaining time up to 36:00

(at 36:00) Run 400m for time

Post row and bike calories and time to comments

CrossFit Integrity, Charleston, SC

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