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Wednesday, October 3, 2018

2018 October 2
by bk

weighted strict pullups, 5 sets of 3

For time:
150 wallballs (20lb/14lb)
-run 400m at 0:00, 8:00 and 16:00
-there is a 5 burpee penalty for every time the athlete ‘rests’
-rest is considered the ball hitting the ground and/or not moving (held)
-modify wallball reps to 120, 100 or 80 reps, if needed
-modify burpee reps to 3 reps, if needed

Core Development:
side plank hold, 4 sets of 30 seconds (each side)

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CrossFit Integrity, Charleston, SC

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