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Tuesday, September 25, 2018

2018 September 24
by bk

Tomorrow is Coach Casey’s last day coaching at the gym, before he moves to Augusta. We appreciate everything he has done for the gym and the community while he had been living in Charleston.

As a present to you he asked to coach all of the classes (except the 4pm, he will be working out in that one).  Also, he requested the WOD “The Chief”!  This is a really fun workout, sooooo….come get some!


4 sets of….

For 4 minutes:
12 burpee jump to plate
17 pullups
22 abmat situps
Airdyne, max calories in the remaining time

-rest 4 minutes between sets

Post calories for each set and total calories to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Justin F permalink
    September 25, 2018

    WOD: 70 Rx

  2. September 26, 2018

    splits…

    set 1 – 33
    set 2 – 38
    set 3 – 37
    set 4 – 39

    total = 147 modified

    CrossFit Integrity, Charleston, SC

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