CrossFit Charlotte

WOD

Farmer’s Breakfast (Thank Mike for this one)

• 400m Feed bag carry
• 50 Hay bail toss
• 100ft Tractor tire flip
• 50 Wood chops
• 50 Scoop the crap
• 100ft Plow the field

6am: Gary 10:50

Mike 10:55

John, Kathy, Luke, and Megan getting some cardio!

CFWU 2/3x

• 30 One arm snatch (15 each arm)
• 30 One arm split jerk (15 each arm)
• 30 Back extensions

5 Rounds

Megan working on her shoulder stability.

WOD

Deadlifts 10.5.5.5.5.5

Gary Scott perfecting the overhead squat during his warm-up.

Rest day

Monday Memorial Day workout 9:00am

• 400m Run
• 21 Thrusters
• 15 DB Swings

3 Rounds

Saturday Free Workout 9am, 10am O-lift skills

• Row 2000m
• Iso handstand/iso squat-box jumps (5, 10, 15, 20 reps)
• 120 seconds
• 90 seconds
• 60 seconds
• 30 seconds

Saturday 9am Free workout!

• 5 Rounds
• 250m Sprint Row
• Bench press…max reps (choose 1/2, 2/3, 3/4) Body wt.

• Run 800m
• 50 Back extentions
• 50 Sit-ups

• 400m run
• 10 Thrusters
• 10 Bar jams
• 10 Box jumps
• 400m run
• 20 Thrusters
• 20Bar jams
• 20 Box jumps
• 400m run
• 30 Thrusters
• 30 Bar jams
• 30 Box jumps

Remember 9am. Saturday Free workout!

• 100ft Lunge
• 50 Squats
• 50 Sit-ups

3 Rounds
Free workout Saturday 9am….O-lift training after.