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Tuesday, July 3, 2018

2018 July 2
by bk

There will be a shortened schedule for Wednesday, July 4th of this week. Hope everyone has a fun 4th of July holiday with family and friends! Please Be Safe!

Tuesday, July 3rd – normal classes
Wednesday, July 4th – 8am, 9:30am
Thursday, July 5th – normal classes
Friday, July 6th – normal classes
Saturday, July 7th – normal classes/schedule
Sunday, July 8th – normal schedule

Bench Press, 3-3-3-3-3-3 reps
-moderately heavy for all sets (78-90% of 1RM)
-option to go for a 3-rep max
-partner up and use as spotter

then….

3 sets:
1-arm dumbbell bench press, 10 reps (each arm)
25 pushups

then….

For time: (time cap: 9 minutes)
1-2-3-4-5-6-7-8-9-10 reps of…
pullups
box jump overs (24in/20in)

Core Development:
side plank hold, 3 sets of 40 seconds (each side)
tuck crunch, 3 sets of 20

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    July 3, 2018

    BP: 195#

    One arm BP: 50#

    WOD: 5:17 Rx

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