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Wednesday, March 6, 2019

2019 March 5
by bk

Back Squat, take 15-20 minutes to work up to a heavy triple (find a new 1-rep max)

3 sets of:
15 banded pulldowns (pause 1 second at the bottom)
15 butterflies (light weight plate in each hand)

then….

4 sets:
Bike, 1 minute (conversational pace)… 40%-50% of max effort
Bike, 1 minute (above conversational pace)… 60%-70% of max effort
Bike, 1 minute (push the limit pace)… 80%-90% of max effort

**Add 1 minute bike (conversational pace)… 40%-50% of max effort at the end of the 12 minutes

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CrossFit Integrity, Charleston, SC

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