CrossFit Charlotte

Friday 121012

Warm up: WOD movements

WOD

Complete AMRAP in 20 minutes of:

7 Handstand push-ups

135/95 pound Thruster, 7 reps

7 Knees to elbows

245/155 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

After bash: group stretch

PHS Rugby Team

This entry was posted on Thursday, October 11th, 2012 at 6:13 pmand is filed under . You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.

3 Responses to “Friday 121012”

• Coach A Says:
  October 11th, 2012 at 6:15 pm

  Morning workout at 6am only with Coach A.

  Reply
• jAcOb Says:
  October 12th, 2012 at 10:43 am

  CFFB:
  Strength:
  3RM weight strict chin up(palms facing you) 76kg
  WOD:
  10-9-8-7-6-5-4-3-2-1
  Slam ball 50lbs
  Ring dips
  20yd farmer carry w/100lb dumbbells between rds
  14:25

  Reply
• jAcOb Says:
  October 12th, 2012 at 10:44 am

  That should be 36kg not 76kg

  Reply

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