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Thursday, November 1, 2018

2018 October 31
by bk

Class Schedule Update!… Starting this week, the Saturday schedule has been changed to:
9:00am – Group Class
9:30am to 11:00am – Open Gym

Overhead Squat, take 10 minutes to work up to a moderately heavy or heavy double

then….

Overhead Squat, 2 sets of 5 at 70%-75% of heaviest weight lifted above

then….

3 rounds for time: (teams of 2)
20 deadlift / top of deadlift hold (alternate every 5 reps)…(185/125)
20 bar facing burpees double jump over barbell
-time cap: 17 minutes

Core Development:
4 sets:
hollow body hold, 20 seconds
15 leg raises
20 flutter kicks (2 count)

Post loads, team name and time to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    November 1, 2018

    OS: 165#

    WOD w/ Frances: 8:19 @ 155#

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