We will meet at the park office near the bath room. Here is the address. See everyone Sunday morning. Race or hike starts at 8:30am.
522 Park Office Ln
Kings Mountain, NC 28086

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“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
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Cat demonstrates excellent mechanics with the overhead press.

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1 minute for maximum reps with 30 seconds of rest between exercises.
Air squats
Kettlebell swing 1.5/1 pood
Knees/elbows
Back extention
Wallball shots
Box jumps 20″
Dips (2 for1 jump)
Slamballs 30/20lbs.
Pull-ups
Burpees
Doubleunders
Abmat sit-ups
Post total reps to comments.

Max is one year old. Happy Birthday!

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We are still on for Sunday, May 3rd at 8:30am. If anyone wants to car pool please meet at CrossFit Charlotte and we will depart at 7am. Everyone else can just meet out there. I will post our starting point Thursday.

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Shoulder strength day.
Shoulder Press 1-1-1-1-1-1-1 reps
OR
Shoulder Press 1 rep max effort one time then:
4 rounds tabata push press (75/55lbs.)
400m run
3 rounds tabata push press
400m run
2 rounds tabata push press
400m run
1 round tabata push press
400m run
Post loads to comments.

Javier visits CrossFit Charlotte via Denver Colorado.

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400m Run/500m Row
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
400m Run/500m Row
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CrossFit Charlotte goes to the Rugby match.

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Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch (Coacha is willing to negotiate any substitute lift)
Chest to bar Pull-ups
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Matt Z. PR’s his deadlift. 420lbs. That’s over 2x his body weight!

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800 Meter Run
55 Jarballs (wallballs)
43 Sumo Githmark Deadlifts (SDHP) 65/45lbs.
35 Heather-ups (pull-ups)
34 Dutch Thrusters (thrusters) 65/45lbs.
30 Timburps (burpees)
800 Meter Run

Never too young to learn how to row. Looking good Charlotte!

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“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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GPP

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
MODIFIED FOR BEGINNERS IS 30 REPS.

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Post workout drinks.

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