CrossFIt North Charleston

Reminder schedule for Monday

9am “Murph”: clock starts at 9:30am

Shoulder Press
2×6 (RPE 6)
5×3 (RPE 7-9) (Work to a heavy Triple)

With a Partner

30 Snatch (135/95)
100 T2B
30 C&J (135/95)

*Split Work Anyway

*12min Time Cap

Record Board Day

1K Row

After cooldown or vomit

For completion (Not For Time)

4Rds
50 DU
15 GHD Situps (mod with Weighted AB mats)

On a 20min clock:

7RFT:
6 Deadlifts (225/155)
8 Burpee over Bar
14/12 Cal AB

At the 15min Mark complete:

50 Handstand Push ups

*Modify as Needed

Reminder: Next Monday we will be doing Murph, doors open at 9am clock starts approx. 9:30am

15min AMRAP:

100m Run
5 Pull ups
10 Push Ups
15 Wallballs (20/14)

*Modify as Needed

*Feel Free to Wear a Vest

8min AMRAP: (With a Partner)

3 Strict HSPU
6 Squat Cleans (135/95)

Rest 2mins

8min AMRAP: (With a Partner)

6 HSPU
3 Squat Cleans (185/125)

*Partners Alt rounds
*Modify as Needed