CrossFIt North Charleston

7×2 Deadlifts (RPE 7-All sets)

8min Alt Tabata:

-Plank Hold
-Arch body hold

*(May add weight or harder variations if all :20 are completed)

5 RFT:
12 Hang Snatch (95/65)
18 Pull ups
200m Run

*25min Cap

Back squat
2×10 (RPE 6)
3×8 (RPE 8)
1xME (-20% of set of 10’s)

3RFT:
15 DB Lateral Box Step overs (20″)(x2-50/35)
20 Push ups

*9min Cap
*Modify as Needed

On a 20min Clock: (with a partner)

Work to a heavy clean (Both athletes, 1 Barbell)(Bar starts empty)

at the 9min Mark complete

20 Rds:
3 Clean (135/95)
3 Bar Facing Burpees

*Partners Alt Rds

*2 Scores: Total weight/Time or Reps

24min Alt. EMOM:

-15/12 Cal AB
-8 Burpees to 6″ target
-7 Strict Pullups

*Modify as Needed