Skip to content

Wednesday, September 5, 2018

2018 September 4
by bk


Front Squat
-2 sets of 5 at 70% of 1-rep max
-1 set of 5 at 75% of 1-rep max
-1 set of 4 at 80% of 1-rep max

then….

AMRAP in 13 minutes:
airdyne (50/40) calories
40 wallball (20lb/14lb)
30 push press (95lb/65lb)
20 box jump over (30in/24in)
10 burpee box jump over (30in/24in)
20 box jump over (30in/24in)
30 push press (95lb/65lb)
40 wallball (20lb/14lb)
airdyne (50/40) calories

Core Development:
seated med ball twist, 3 sets of 30 (15 each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
One Response leave one →
  1. Justin F permalink
    September 5, 2018

    FS: 185-200-215#

    WOD: 160 Rx

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS