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Tuesday, November 19, 2013

2013 November 18
by bk

js

4 sets of:
1 minute of hollow body hold
1 minute of kettlebell swings (70lb/53lb)
Rest 1 minute

Rest 4 minutes, then….

Back Squat, work up to a heavy triple in 15 minutes

Core Development:
60 arch body rock

Post total reps and loads to comments

CrossFit Integrity, Charleston, SC

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12 Responses leave one →
  1. Mike Mac permalink
    November 19, 2013

    80 Rx + BS Triple @ 245#
    245# is a PR for a single!

  2. Justin F permalink
    November 19, 2013

    91 @ 53#

    BST: 195#

  3. Marco permalink
    November 19, 2013

    KBS: 92Rx

    Back Squat: 335, 345(2)

    60 arch body rocks.

  4. Jamie G permalink
    November 19, 2013

    KBS: 88 Rx

    BS: 235#

  5. Mike Myjak permalink
    November 19, 2013

    91 KBS @ 70#
    BS 265#

  6. Jon permalink
    November 19, 2013

    45 KBS Rx

    225# BS

  7. Joe Wade permalink
    November 19, 2013

    71kbs
    Back Squat: 235# 3 reps

  8. Elaine permalink
    November 19, 2013

    WOD: 80 @ 35#
    BS: up to 115

  9. Angel permalink
    November 19, 2013

    94Rx

    BS: 305#

    60 ABRs

  10. November 19, 2013

    WOD – 78 RX
    B/S – 235#

  11. Blair permalink
    November 19, 2013

    KBS: 92 @ 53# (26-22-21-23)
    BS: 190# PR
    Only 10# from my previous 1RM BS.

  12. Jacob Yamshak permalink
    November 20, 2013

    74 rx
    175# PPx3

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