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Tuesday, November 28, 2017

2017 November 28
by bk

AMRAP in 4 minutes:
20 double-unders
10 abmat situps
4 power clean (125lb/85lb)

-rest 2 minutes, then….

(at 6:00)….AMRAP in 5:30:
30 double-unders
15 abmat situps
8 power clean (155lb/105lb)

-(at 11:30)….rest 3:30, then….

(at 15:00)….AMRAP in 7 minutes:
40 double-unders
20 abmat situps
12 power clean (185lb/125lb)

(1:1 single-unders)

Core Development:

6 minute alternating tabata: (4 sets)
-side plank hold (right)
-side plank hold (left)
-arch body hold (sets 1 and 2), upward dog (sets 3 and 4)

Post rounds/reps per each segment to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Luciana permalink
    November 28, 2017

    3 + 21 (#65), 2 + 51 (#75), 2 + 31 (#85)
    All single unders
    Core work

  2. Justin F permalink
    November 28, 2017

    AMRAP @ 115#, 135#, 155#

    WOD 1: 4 rounds
    WOD 2: 2+49
    WOD 3: 2+18

  3. Matt B permalink
    November 28, 2017

    AMRAPs:
    R1: 4 + 20 Rx
    R2: 3 Rx
    R3: 1+70 Rx

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