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Tuesday, October 3, 2017

2017 October 3
by bk

weighted pullups, 5-5-5-5 reps

then….

4 sets of: (starting at 0:00, 7:00, 14:00, 21:00)

For time: (time each set)
Run 400m
25 kettlebell sumo deadlift high pull (70lb/53lb)
25 Russian kettlebell swings (70lb/53lb)

-each set starts every 7 minutes
-rest the remaining time of the 7 minute interval after the last RKBS

Core Development:
10 v-ups
30 tuck crunch
50 hollow body rock

Post time for each set to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Blair permalink
    October 3, 2017

    Unweighted PU’s
    WOD: 53# KB
    3:31-3:38-3:57-4:12

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