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Wednesday, July 17, 2019

2019 July 16
by bk

Sumo Deadlift
-2 sets of 8
-4 sets of 5

-build up to a moderate to moderately heavy set of 5

then….

Strict Pullups, 4-5 sets of 5
-option: weighted

then….

AMRAP in 11 minutes:
27 double-unders
3 toes-to-bar
27 double-unders
6 toes-to-bar
27 double-unders
9 toes-to-bar
27 double-unders
12 toes-to-bar
27 double-unders
15 toes-to-bar
…etc…

-toes-to-bar go up by 3 each round
-run 400m at 4:30
-continue where left off on AMRAP after the run after the run
-substitute single-unders for double-unders (1:1 ratio)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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