Crossfit Charlotte-Blog

Dec
11
Friday WOD 151211
By Arcur Ahmad

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Find Coach A and win 10 Burpees.

Dynamic Warm-Up

Get the body moving!
Squat therapy and mobility.

Back Squat (5.5.5)

75.80.85% 1 rep max

WOD

Complete as many rounds in 15 minutes of:

20 Alternating DB snatches, 45/30# (from the ground)
15 Wallball shots, 20/14# @ 10/9' target
10 Box overs, 30/24"

Stretch/Hydrate


hours

Monday

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7:00AM - 8:00AM

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5:30AM - 6:30AM

-

9:00AM - 8:00PM

Tuesday

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9:00AM - 8:00PM

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5:30AM - 6:30AM

Wednesday

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9:00AM - 8:00PM

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5:30AM - 6:30AM

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7:00AM - 8:00AM

Thursday

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9:00AM - 7:30PM

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5:30AM - 6:30AM

Friday

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9:00AM - 7:00PM

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5:30AM - 6:30AM

Saturday

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7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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