30.25.20 of:
Wallball, 20lbs. 10′ target.
Sumo Deadlift High Pull, 95/65lbs.
Box Jump, 20″
Post times to comments.

6 am. crew on the rowers.

For Time:
2000 meter row
1600 meter run
1000 meter row
800 meter run
500 meter row
400 meter run
250 meter row
200 meter run

Heart breakers. Pam, Kerri, Sue and Max.

“Eva”

Five rounds for time of:
Run 800 meters
32 kg. Kettlebell swing, 30 reps
30 Pull-ups

MODIFIED
Five rounds for time of:
“Helen”
Run 400 meters
24kg/16kg. Kettlebell swing, 21 reps
12 Pull-ups

Post time to comments.

Jason at full extension during the deadlift.

Modify Weights AS Needed.
135/95lbs. Back Squat, 50 reps
75/45lbs. Shoulder Press, 50 reps
155/105lbs. Deadlift, 50 reps
Row 50 Calories

Overhead press by Jeff. Awesome!

Bike Sprint 1 Mile
50 Wallkballs 20/14lbs, 10′ Target.
40 Knees to Elbows
30 Slamballs 40lbs/30lbs.
20 Burpees
10 Push Jerks 135/95lbs.
Bike Spint 1 Mile

**There will also be an obstacle course set up for Spencer and Michelle, who are getting ready for the games, you can test yourself on it!

Always a nice day to row.

30 Kettlebell Swings, 24/16kg
30 Back Extensions
30 Box Jumps, 20″

Complete ? Rounds For Time.

100 pull-ups as fast as you can. Nice work Coach A, Amber, Kelly and Cameron!

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Nelson demonstrates outstanding elbow position during the front squat.

***BODY FAT TESTING BETWEEN 3PM AND 7PM. SPOTS STILL AVAILABLE. CONTACT COACHA [Email address: COACHA #AT# CROSSFITCHARLOTTE.COM - replace #AT# with @ ] OR CALL 704.519.6693***

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

** Modify weights as needed**

Post rounds completed to comments.

Paul "Easy Rider" Burnam sends his best from Mt. Rushmore.

Spec’s first attempted at programing.

4 Rounds for time of:
Body weight dead lift, 15 reps.
30 Push-ups.
500m Row

Post times to comments.

To improve your bench press, try hand stand push-ups. Strong work Bobby!

CFC
Front squat 3 rep max, then:
As many rounds in 15 minutes of:
5 front squats (20% less 3 rep max)
10 pull-ups
20 Double unders (lateral jumps, over and back is 2 reps)
HQ
Front squat 3-3-3-3-3 reps

Post loads and rounds to comments.

Josh goes 52".