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
Crossfit Charlotte-Blog
hours
Monday
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5:30AM - 8:00PM
Tuesday
-
5:30AM - 8:00PM
Wednesday
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5:30AM - 8:00PM
Thursday
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5:30AM - 8:00PM
Friday
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5:30AM - 8:00PM
Saturday
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9:00AM - 12:00PM
Sunday
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4:00PM - 6:00PM
