CrossFIt North Charleston

7×2 Deadlifts (RPE 5-7)

4RFT (with a partner)

50 cal AB
25 HSPU

*16min Time Cap

*Modify as Needed
*Bikes set up at furthest end away from wall, partners must stage at bike for rotation

5×3 Pause Front Squat (:02 1 rep each set)(RPE 6-8)

2RFT:
24 cal Row
36 SA OH DB Squat (50/35)
8 Bar MU

12 min Cap

13min AMRAP:

4 Power Cleans (155/105)
6 T2B
8 Bar Facing Burpees

7 sets: Not For Time

3 Pause Bench Press (:02 Pause 1st Rep)(RPE 6-8 building)

12 Walking Lunge Barbell Back Rack (Mod weight)

:60 Max Effort DU

*Rest 1-3mins

For Time: (With a Partner)

10-20-30-40-50

Synchro Wallballs
Pullups

*Between each round complete 10 Clean and Jerks (155/105)

*Partners synchro wallballs and split all other work as needed