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Wednesday, January 2, 2019

2019 January 1
by bk

Back Squat, 20 reps at 60# less than your 5-rep max

then….

AMRAP in 6 minutes:
6 deadlift (225lb/155lb)
8 lateral burpee over barbell

-rest 4 minutes, then….

AMRAP in 6 minutes:
20 double-unders
6 chest-to-bar pullups

Mobility:
calf stretch, 1 minute (each leg)
couch stretch, 90 seconds (each leg)
pigeon stretch, 90 minutes (each side)

CrossFit Integrity, Charleston, SC

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  1. Marty permalink
    January 2, 2019

    BS: 5×5 65-135lbs
    3+6: DL (135lbs)/burpees
    5+4: 40 singles/ring rows

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