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CrossFit North Charleston
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Partner WOD, for time: 1 mile run buy in (400m relay style) Then, 6 rounds, partners alternate rounds 12 deadlifts (255/185) 10 burpee box jump overs *18 min time cap

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3 min EMOM: 1 clean + 1 clean and jerk (70% of c&j) rest 1 min 3 min EMOM: 1 clean + 1 clean and jerk (75%) rest 1 min 3 min EMOM: 1 clean and jerk (85%) For Time: “Karen” 150 wall balls (20/14lbs-10/9ft target) *14min Time Cap

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15 minutes kipping/pull up/muscle up work Record Board Day!! For time: 1k row

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3min EMOM:1 Power Snatch+1 Snatch(70%) 1min rest 3min EMOM:1 Power Snatch+1 Snatch(75%) 1 min rest 3min EMOM: 1 snatch (85%) Complete 50 Hollow Body Rocks/50 Arch Body Rocks

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Partner WOD, 4 rounds for time: 25 squat cleans (155/105) 50 toes to bar 100 DU

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For time: “Angie” 100 pull ups 100 push ups 100 sit ups 100 air squats *25 min time cap

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12 Rounds (not for time): 10 cal row or 15/12 cal AB 8 strict press (75/55) 4 KB swings (70/53)

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6×3 Tempo Back Squats (3 seconds down, 1 second pause in bottom) For time: 9-12-15 Deadlifts (255/185) Box Jump Overs (24/20) *run 200m between rounds

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Partner Wod, for time: 24-21-18-15-12-9-6-3 Overhead squats (95/65) synchro bar-facing burpees

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15 minute alternating EMOM: 1st- 15/12 cal AB 2nd- 10 Chest to bar pull ups 3rd- 10 alt. DB snatch 50/35
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