CrossFIt North Charleston

24 Alt. EMOM

-15/12 Cal Row
-8 Burpees to 6” Target
-8 T2B

*Modify as Needed

12mins of Kipping Skillwork/MU transition

2 RFT:
20/15 Cal AB
6 MU

*3min Rest

2 RFT:
400m Run
6 MU

*20min Time Cap

**For MU modification do 15 per round of Hardest Kipping Pullup variation. (C2B, Kipping, Jumping)

6 sets:

1 Clean + 4 Front Squats (RPE 6-8)

8min AMRAP:

6 Ground To Overhead (95/65)
12 Box Step Ups (No weight)(24”/20”)

*Modify as needed

20min AMRAP:

14 Wallballs (20/14)
14 Cal Row

*Not a Partner Workout

For Time:

15-12-9
Assault Bike Calories
Thrusters (95/65)
Bar Facing Burpees

*3min Rest

12-9-6
Assault Bike Calories
Thrusters (135/95)
Bar Facing Burpees