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Wednesday, May 9, 2018

2018 May 8
by bk

Thanks Justin P for the IG post while on travel!!….

“Nothing like supporting your Local Box while dropping in out of town! #CrossFitIntegrity #CrossFit #CrossFitDropIn #GrapevineCrossFit #workhardplayhard @grapevinecrossfit @jpesty — at Grapevine CrossFit.”

– Justin P.

Push Jerk, 6 sets of 3
-1 set at 60% of 1RM
-2 sets at 65% of 1RM
-3 sets at 70% of 1RM

then….

For time: (time cap: 16 minutes)
50 double-unders
15 power clean (115lb/80lb)
9 shoulder-to-overhead
75 double-unders
12 power clean (145lb/100lb)
7 shoulder-to-overhead (145lb/100lb)
100 double-unders
9 power clean (175lb/120lb)
5 shoulder-to-overhead (175lb/120lb)

*1:1 singles for DU’s

Core Development:
deadbug, 3 sets 0f 20 (10 each side)
50 arch body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    May 9, 2018

    PJ: 125-135-145

    WOD: 10:34 (115-135-155)

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