10.9.8.7.6.5.4.3.2.1
Ground to Overhead 135/95lbs
Run 200 meters between each set.

Best seat in the house.

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“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.

Coach A learns a new way to do knees to elbows at the trainers cert. in Denver.

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REMEMBER COACH A’S NUTRITION CLINIC SATURDAY @10AM. ALSO, SPEC WILL BE COMPETING IN THE LAST CHANCE WORKOUT FOR THE CROSSFIT GAMES. FIRST WOD IS AT 11AM. COME AND SUPPORT! GUEST APPEARANCE BY MICHELLE BENEDICT FROM CROSSFIT FORT BRAGG. SHE WILL BE COMPETING IN THE CROSSFIT GAMES IN JULY.
****NEXT ESSENTIALS CLASS WILL BE TUESDAY NIGHT, [...]

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HQ
Thruster 1-1-1-1-1-1-1 reps
CFC
Thruster 1 rep max then:
3 Rounds for time of:
400m Run
21 Thrusters 95/65lbs.
Post loads and times to comments.

Robert and Dale are CrossFit Charlotte’s "twins".

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Coach A will have a discussion on the Paleo-Zone diet this Saturday at 10-11am. Bring a chair.

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20 KB swings, 2/1.5 pood (modify if needed!)
2 Burpees
18 KB swings
4 Burpees
16 KB swings
6 Burpees
14 KB swings
8 Burpees
12 KB swings
10 Burpees
10 KB swings
12 Burpees
8 KB swings
14 Burpees
6 KB swings
16 Burpees
4 KB swings
18 Burpees
2 KB swings
20 Burpees

Lee Rose getting ready for the football season. Outstanding demonstration of power!

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CFC
Complete as many rounds in 20 minutes of:
135/95lbs. Hang power cleans, 6reps
32/24″ Box jumps, 12 reps
Double unders, 24 reps
HQ
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Max leaves the pull-ups to Kelly as Cameron counts.

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CFC
“Trevor”
HQ
Run 5 K
Post time to comments.

Spec, Aaron, David and Steve take the WOD outside.

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“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

David getting some air in the 6am group.

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“Deck of cards”
Hearts…..Wallball
Spades….Slamball
Diamonds…Pushups
Clubs….Mountain climbers (Rt/Lt=1)
Face cards…10 reps, all others face value, ace’s 1 rep.
Jokers….200m sprint

CrossFit Charlotte says good bye to Bobby and Amanda. You guys are the best!

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