CrossFit Charlotte

Thruster 1-1-1-1-1-1-1 reps or 3-3-3-3-3 reps
OR
As Many rounds in 20 minutes of:
75lbs/55lbs. Thruster, 10 reps.
Pull-ups, 10 reps.

Post loads to comments.

Priscilla takes on the 80lbs. sand bag.

4 Rounds for time of:
155/105lbs Dead Lift, 25 reps.
200 Meter Sprint
20/14lbs. Wallball Shots 10′ Target, 25 reps.
200 Meter Sprint

Kelsey, Josh and Kelly getting in some good snatch work.

21.15.9 of:
Weighted Burpees, 35lbs/25lbs.
Box Jump Burpees, 20″
Burpee Pull-Ups

Ryan Hagen getting ready for OCS and then off to BUD’s training.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Lee Rose knocking out some sweet front squats.

Complete as many rounds in twenty minutes as you can of:
Body weight bench press, 5 reps (modify wt. as needed)
Pull-ups, 10 reps
24/16kg. Kettlebell swing, 15 reps
OR
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Coach A hanging out with Jar and his son Chris who plays Football for the Richmond Spiders.