Make sure to go check out Coach Jason’s page for donation efforts! He will be participating in the Iron Wolf Recovery Lift off on 9/18 at Locomotion Fitness!
For Time:
30 Pullups
60 wallballs (20/14)
120 Step Ups (20”), (50/35-Single)
60 wallballs
30 T2B
*Modify As Needed
*22min Cap
7 sets of:
2 Push Press + 1 Jerk (RPE 5-7)
8min AMRAP:
8 Push ups
20 DU
8 Russian KB swings (70/53)
10 RFT:
3 Power Cleans (135/95)
5 Burpeeeeeeessssss
100m Run
Backsquat 4×8 (RPE 6)
10 RFT: (with a partner)
2 Power Snatch (95/65)
8 OHS (95/65)
30 DU
*Partners Alt Rounds
*15min Cap
*Please don’t drop the barbell from overhead
5×3 Bench Press (RPE 6 on weight)
-Super set with 10 Plyo Push ups
Every 4mins run 400m for 5 sets
-Rest but keep moving between runs
*Score is your slowest time
CrossFIt North Charleston 