Friday 121228

Posted by on Dec 27, 2012 in Workout of the Day | 3 comments

Dynamic warm up


CrossFit Total

  • Back squat, 1 rep
  • Shoulder Press, 1 rep
  • Deadlift, 1 rep


“CrossFit Total Metcon”

  • 50 Back squat, 135/95lbs
  • 50 Shoulder press, 65/45lbs
  • 50 Deadlift, 165/115lbs
  • Run 1 mile
After bash mobility
Some of CrossFit Charlotte's finest.

Some of CrossFit Charlotte’s finest.


  1. Metcon: 17:10rx’d

    Cold outside this morning.

  2. Awesome PR ‘s this morning. Keep up the great work!

  3. Seriously. 6am moved some weight.

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