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Tuesday, December 5, 2017

2017 December 5
by bk

4 sets:
ring support hold (bottom), 10-20 seconds
10 shoot throughs

then….

AMRAP in 16 minutes (teams of two, alternating rounds)
Row 12/9 meters
7 dumbbell deadlift (65lb/45lb)
farmers carry, 25m

Core Development:
weighted abmat situps, 3 sets of 20

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Rueben permalink
    December 5, 2017

    11 Rnds w/ Walt @ 45# DB

  2. Justin F permalink
    December 5, 2017

    WOD: 12+20 (Me-Rx, Cody-45#)

    Good job partner!

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