September 2017 – CrossFIt North Charleston

9.29.17

8-10min Rope climb skillwork

Partner WOD:
15min AMRAP:
40 wallballs (20/14)
20 T2B
3 Rope Climbs
-Rest 2-8mins then

2min MAX calorie Assault Bike
-Partners must tag on transitions
-Split work anyway
-Modify as needed

3X8 Front Squats (70-75%)

8min AMRAP:
9 Thrusters (95/65)
30 DU
-Modify as needed

12min Skillwork (Handstand, Handstand Holds, Handstand Push-ups)

For Time:
30 Box Overs (24/20)
20 HSPU
10 Power Cleans (185/135)
20 HSPU
30 Box Overs
10 Power Cleans
-14min Time Cap
-Modify As Needed

8min EMOM of 3 deadlifts:
2mins @65%
2mins @70%
2mins @75%
2mins @80%

on a 15min Clock 3x800m run, 1x800m run every 5mins
-Modify as needed (400m,600m) target time 2:30-3:45
-Score is every interval

Don’t forget! Lift Up Autism is TOMORROW! Doors open at 9 and the first heat will kick off at 9:30! Last heat at 10:45!

6×3 front squat (80-85%, 2 sec pause first rep of each set)

For time, 2 person team:

150 push ups

100 air squats

400m run together

100 push ups

150 air squats

*14 min time cap, may wear vest if desired