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Wednesday, October 4, 2017

2017 October 3
by bk

3 sets:
10 behind the neck shoulder press
10 dumbbell low row (each arm)

3 sets:
12 waiter squats (each side)

then….

AMRAP in 16 minutes: (teams of 2, alternating movements)
Row 10 calories
10 dumbbell thrusters (25lb/15lb)
10 slamball (30lb/20lb)

Core Development:
side plank hold, 3 sets of 40 seconds (each side)

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Blair permalink
    October 4, 2017

    With Stephen
    12+29 Rx

  2. Rueben permalink
    October 4, 2017

    w/ Frances
    10 + 13 Rx

  3. Matt B permalink
    October 5, 2017

    Team Taylor & Matt:

    13+24 Rx

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