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Tuesday, April 16, 2019

2019 April 15
by bk

strict chin-ups, 5 sets of 5
-supinated grip
-option, weighted

Pendlay row, 4 sets of 10

3 sets:
12 PVC banded pulldown
15 banded pull apart

then….

5 sets:
bike, max calories in 1 minute
-rest 15 seconds
double-unders, max reps in 45 seconds
-rest 1 minute between sets

*if two heats, stagger start every 1:30

Post loads and calories/reps per set to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Carman permalink
    April 16, 2019

    That was crazy. 6 rounds, scaled way back on weight (thanks to awesome coaching I didn’t try this with #50), backsquats at #50. The 10:30 am group is awesome!

  2. Carman permalink
    April 16, 2019

    My above comment was for Monday. Today basically sucked, but in a fun way. 27 calories on that godforsaken bike, and something 150ish in jumpropes. I do singles because I’d faceplant doing doubleunders 🙂

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