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Tuesday, July 9, 2019

2019 July 8
by bk

Bench Press
-1 set of 10
-1 set of 8
-1 set of 6
-3 sets of 4

Perform 10 banded pull aparts (pause 3 seconds) after sets 2, 4 and 6

then….

AMRAP in 18 minutes: (teams of two, alternating movements)
Row 9 calories
13 push press (95/65)
31 double-unders (single-unders)

-run 400m (both team members at 8:00)
-continue where left off on AMRAP after the run

Core Development:
3 sets:
arch body hold, 20 seconds
10 v-ups
25 hollow body rock

Post loads, team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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