CrossFIt North Charleston

5 RDS for time: (with a Partner)

12 Synchro Hang DB Snatch (50/35)
20 C2B Pullups
12 Synchro Hang DB Snatch (50/35)
20 T2B
200m Run together

*alt hands every 6 Reps on Snatch

*Modify as needed

On a 20min running clock complete 1 interval every 5mins of:

30/20 Cal AB
10 Burpee Box Jump Over (24/20)
20 Wallballs (20/14)

*Modify As Needed

5×3 Bench Press (Moderate weight for all sets)(RPE 7)

For Time:
50 Russian KB Swings (70/53)
50 DU
40 Walking Front Rack Lunge (70/53)
50 DU
30 American Swings (70/53)
50 DU

*11min Time Cap

15mins Handstand Push Skillwork

For Time:
3 Rds
400m Run
12 Hang DB Squat Clean (50/35)
12 Handstand Push ups

*15min Time Cap

*Larger classes may use KBs

Partner Workout:

21min AMRAP:
15 Wallballs (20/14)
3 Bar Muscle ups
30 Double Unders

*Partners Alt. Rounds
*Modify As Needed