July 23

By | Wods

Fitness/Performance 20min. AMRAP 400m row 25 WBS 10 box step over, (25/20) w/ KB in goblet position (1.5/1) -7min rest-…

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July 22

By | Wods

Fitness Strength Deadlift 5@ 75%, 3 @ 85%, amrap @ 95% Then: 3×5 suitcase deadlift, moderate load Performance Strength 2x…

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July 19

By | Wods

Fitness Strength Front Squat 3 @ 70%, 3 @ 80%, amrap @ 90% Then: 3×5 Goblet Lunge Performance Strength 2x…

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July 18

By | Wods

Warm Up: 3:00 Bike or Row  – 2x 15 Air Squats 10 SA Banded External Rotation/arm  10 SA Banded Chest…

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July 17

By | Wods

Fitness Strength Push Press 3@70%, 3@80%, amrap @90% Then: Shoulder Press 3×3, all heavy working sets Performance Strength 2x 5…

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July 16

By | Wods

3 Sets: 12 AMRAP 200m Run 7 Deadlift 205/135 100m SA farmers walk (50m each) 2/1.5 7 Lateral burpee over…

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July 15

By | Wods

Fitness Strength Deadlift 3 @ 70%, 3 @ 80%, amrap @ 90% Then: Bent over barbell row 3×6 Performance Strength…

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July 12

By | Wods

Fitness Strength Front Squat 5×5 @ 65% Performance Strength 5 emom: Clean @ 70% Fitness & Performance Metcon 5x 4…

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July 11

By | Wods

4 Sets @ 70%: 500m row 15 Russian KBS 1.5/1 15 box step ups 500m ski 15 Russian KBS 1.5/1…

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July 10

By | Wods

3×5 push press @70% “The chief” Complete 5 rounds of the following: 3 minute AMRAP: 3 power cleans (135/95) *F:…

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South Charlotte CrossFit
5046 Old Pineville Rd
Suite 190
Charlotte, NC 28217

P: (704) 999-6939
E: info@southcharlottecrossfit.com

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