Crossfit Charlotte-Blog

Sep
15
Wednesday WOD 150916
By Ken Albert Martinez

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Ron"s a machine!

Dynamic Warm-Up

Get the body moving!
skill deadlift and find starting load.

Deadlift 10.5.3.1.1.1.3.5.10

10 @ 50% max
5 @ 65% max
3 @ 85% max
1 @ 90% max
1 @ 95% max
1 @ 100% max or new PR!

500m Row

Max Effort 500m Row


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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