CrossFIt North Charleston

19min Partner WOD:

800m Sprint (Relay style)(4x200m,2x400m)

AMRAP in remaining time of:

20 wallballs (30/20)(slambball)
20 Pullups
20 Slambball (30/20)

*2 Scores (run time, amrap)
*Modify as needed

7RFT:
10 KB swings (53/35)
10 T2B
10 Ring Dips

*15min Time Cap
*Modify as Needed
*(use bench dips for Ring dip mod)

Strict Press 5×3 (65-80%)

8min AMRAP:
15/12 Cal Row
10 Burpee Box Overs (20″)

*Rest 2mins

8min AMRAP:
15/12 Cal AB
6 Strict Pull-ups

*Modify as Needed

Normal Hours

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

“JJ”

For Time:

1 squat Clean (185/125)
10 Paralette HSPU
2 Squat Cleans
9 Paralette HSPU
3 Squat Cleans
8 Paralette HSPU
……continue pattern until
10 Squat Cleans
1 Paralette HSPU

*30min Time Cap
*Please Modify properly
*May use DB/or stack plates for paralettes (No RX depth, do not go over 6″)
*Dont put a hole in the wall!

Reminder:

Made 2 Move “Accessory Work” Seminar Saturday 8am-9:30am. Regular Open gym afterwards.

Partner WOD:

3RFT:
50 Deadlifts (225/155)
30 Burpee Box Overs (24/20)

*24min Time Cap
*Modify as Needed
*Partners can split work anyway