Catherine looking strong during 15.4!
1.
For Time:
3 rounds of:
21 wall ball 20/14
21 toes-to-bar
then,
1 minute deadlift hold 185/135
30 burpee box jumps 24/20
1 minute deadlift hold 185/135
3 bar muscle ups
There is no Olympic Lifting class today! Recover and get some skill work in.
If you would like to complete 15.4 or just hang out and cheer others on, join us at CrossFit Reaction starting at 4pm and lasting until they run out of athletes. Wear your SRCF and represent! 9 ferguson st(just a mile up the road!)
Good Luck to Matt G., Ian M. and Ryan G. at there Olympic Lifting meet today in Charlotte!
GO BIG AT SRCF
Grab a buddy and sign up for our next in house competition! Single Gender Teams of 2(m/m and f/f/) will be pitted against one another in scaled and Rx Workouts(WODs posted Saturday) to help out Big Brothers Big Sisters of Greenville. Our very own Harrison Kendrick has organized this fundraising event as his senior project so come support his cause and each other on Friday night. April 10, 2015. You can sign up at the Front Desk starting Saturday March 21. Registration is $35 in cash or check made to Big Brothers Big Sisters of Greenville.
Big Brothers Big Sisters. This organization has been the leader in one-to-one youth service for more than a century, developing positive relationships that have a direct and lasting impact on the lives of young people. The mission of Big Brothers Big Sisters is to help children reach their potential through professionally supported, one-to-one relationships. The impact that they have made in this community is incredible. Organizations like this are not free to run so they need all the help we can give them.
WODS
Rx
1.
21-15-9 (partner completes full round then second person goes, 21/21, 15/15,9/9)
wall balls 20/14, 10ft target for both
kbs 70/53
ghd sit-ups
2.
Combined total of both partners
1 power clean + 1 hang clean + 1 front squat + 1 jerk
3.
For Time: (Split work however you like)
30 bar facing burpees
30 chest-to-bar pull-ups
30 push press 115/80
1600m run
30 push press
30 chest-to-bar pull-ups
30 bar facing burpees
Scaled:
1.
21-15-9 (partner completes full round then second person goes, 21/21, 15/15,9/9)
wall balls 20/10, 9ft target for both
kbs 53/35
abmat sit-ups
2.
Combined total of both partners
1 power clean + 1 hang clean + 1 front squat + 1 jerk
3.
For Time: (Split work however you like)
20 bar facing burpees
20 pull-ups
20 push press 95/65
800m run
20 push press
20 pull-ups
20 burpees