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CrossFit North Charleston
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15mins of Muscle up/Pull up Skill work 12min AMRAP: 3 Bar Facing Burpees 6 Thrusters (95/65) 9 Pullups *Modify as Needed
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10 sets of 1 Hang Snatch + 1 Snatch (work to a mod/heavy for the complex) For Time: 1 Mile Run
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For Time: 100 Double-Unders 50 KB Swings (53/35) 50 Burpee Box Overs (24/20) 25 KB Swings (53/35) 25 Burpee Box Overs 100 Double-Unders *20min Time Cap *Modify as needed
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Partner Workout!! 8 RDS for Time 25 Wallballs (30/20) 25 T2B 25 S2O (95/65) 25 Airsquats * 22min Time Cap * Partners can split work any way * Partners must tag every switch
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6X3 Deadlift (60-65%)(:03 Descent every rep) 8min Tabata Hanging L-Sit Arch Body hold
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4 Rounds For Time: 400m Run 15 Pullups 10 Clean and Jerks (135/95) *Modify as needed
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Front Squat 6X3 (60-75%) 8min AMRAP: 7 KB Swings (70/53) 14 Walking Lunges (Unweighted) 20 Double-Unders *Modify as Needed
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Wednesday: Open Gym: 9am-11am
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Tuesday hours: Open Gym from 9:00am-11:00am Closed for remainder of the week for storm concerns. If our situation changes for the better we will open. We will assess storm damage and re-open Saturday or Monday Hopefully. Stay safe!
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