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Tuesday, July 23, 2019

2019 July 22
by bk

Bench Press, 7 sets of 3
-using 80%-90% of heavy triple from last Friday

then…

3 sets:
1-arm dumbbell row, 12 reps (each arm)
12 PVC banded pulldown
12 floor angels

then…

AMRAP in 13 minutes:
30 double-unders
10 burpees

-run 400m at 0:00 and 6:30
-continue where left off on AMRAP after the run at 6:00

Core Development:
3 sets:
30 bicycle (15 each side)
30 crunches
30 heel taps

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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