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Tuesday, October 17, 2017

2017 October 22
by bk

Front Squat, 5 sets of 5
-using 50-55% of 1RM
-3 second count on way down
-3 second pause at bottom
-explode up
-1 second pause at top

then….

AMRAP in 15 minutes:
1 round of Cindy
3 box jumps
1 round of Cindy
6 box jumps
1 round of Cindy
9 box jumps
….etc…. box jumps go up by 3 at the end of each round

50 good morning 45;b/35lb (partition as needed)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Blair permalink
    October 22, 2017

    FS: 110#
    7+13 Rx

  2. Matt B permalink
    October 22, 2017

    Front Squat: 185

    AMRAP: 9+16 Rx

  3. khoung permalink
    October 22, 2017

    155

    8+35 Rx

  4. Justin F permalink
    October 22, 2017

    7+45 Rx

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