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Thursday, November 30, 2017

2017 November 29
by bk

EMOM 10 minutes:
pullups, 5-9 reps
-option: chest-to-bar

then….

For time:
10-9-8-7-6-5-4-3-2-1 reps
shoulder-to-overhead (115lb/80lb)
burpees

Core Development:
seated med ball twists, 3 sets of 30 (15 each side)
reverse plank hold, 3 sets of 25 seconds

Post total pullup reps and time to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Justin F permalink
    November 30, 2017

    EMOM: strict and butterfly PU’s

    WOD: 8:25 Rx

  2. Rueben permalink
    November 30, 2017

    EMOM: 7 kipping per round
    WOD: 11:08 @ 95#

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