Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
(Remember there are always modifications to every exercise)
Post number of rounds completed to comments.
CrossFit Charlotte will evaluate your body composition on June 25th from 3-7pm. There needs to be a significant interest to bring in the equipment so please sign up. Great for knowing your % lean muscle tissue when calculating your blocks for the Zone. The cost is $49.99 your first time and $39.99 there after.
CFC
Back Squat 1 or 3 rep max 1 time then:
3 Rounds of:
400 meter run
21 Knees to Elbows
12 Back Squats 135lbs/95lbs. (modify wts. as needed, heavier or lighter)
HQ
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
400 Meter Run
10 reps of Lateral Box Jump (over & back counts 1 rep, 20″ box).
20 Wallball shots, 20lbs to a 10′ target.
30 Back extensions.
4 Rounds for time.
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
” Saturday Brawl”
Kettlebell swing
Box jump
Bench press
Pull-ups
Row for calories
Fight gone bad rules apply. Go for total reps!
CFC
Deadlift: max 1 or 3 rep then:
“Last chance workout”
275lbs Deadlift, 10 reps
50 Doubleunders
3 Rounds
HQ
Deadlift 1-1-1-1-1-1-1 reps
Post loads and times to comments.
15% Grade hill sprint, .10th mile
40lbs./25lbs. Dumbbell burpees, 12 reps
3 Rope ascent
3 Rounds for time.
Post times to comments.
May 26, 27
Jun 30, Jul 1
Jul 28, 29
Aug 25, 26
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