CrossFit Charlotte

Friday 111007

Jenna takes on the 50lbs slamball.

Essentials: WOD movement

3 Minute AMRAP of:
7 Thrusters, 75/55lbs
7 Chest to bar pull-ups
1 Minute rest
3 Minute AMRAP of:
10 SDHP, 75/55lbs
10 GHD sit-ups
1 Minute rest
3 Minute AMRAP of:
7 Hang power snatch, 75/55lbs
7 Over head squats, 75/55lbs
1 Minute rest
3 Minute AMRAP of:
10 Stiff leg dead lift, 75/55lbs
10 Box jumps, 24/20″

Post total rounds and reps to comments.

This entry was posted on Thursday, October 6th, 2011 at 8:01 pmand is filed under . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

3 Responses to “Friday 111007”

• Kelly Says:
  October 6th, 2011 at 8:22 pm

  will have a 5:30 am class tomorrow.

  Reply
• Nick K Says:
  October 7th, 2011 at 8:25 am

  252 reps Rx’d

  Reply
• jAcOb Says:
  October 7th, 2011 at 11:46 am

  @ CF Wilmington:

  Run 800m
  35 Thrusters (45lbs/35lbs)
  Run 800m
  30 Overhead Lunges (35lbs/25lbs)
  Run 800m
  50 Push Ups
  Run 800m
  50 Air Squats
  Run 800m
  30 Pull Ups
  Run 800m
  25 Burpees
  Run 800m
  50 KB Swings (16kg/12kg)
  Run 800m
  46:40

  Reply

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