Partner WOD:


For Time
100 cal Row/100m Farmers Carry* (2x 2/1.5p)
80 KBS  (2/1.5)
60 Wall Balls
40 Box Jumps (30/24)
60 Wall Balls
80 KBS
100 cal Row/100m Farmers Carry

*partner 1 will start with Row and partner 2 starts w/ Carry, once partner 2 finishes carry, must tag partner and switch. Continuing rotation until 100cal complete. 

*use one rower

Conditioning: For Time

400m Run
50 Sit-Ups
25 Push-Ups
400m Run
40 Sit-Ups
20 HR Push-Ups
400m Run
30 Sit-Ups
15 Explosive/Plyo Push-ups
400m Run
20 Sit-Ups
400m Run

Don’t forget…THIS SATURDAY is our Ultimate CrossFit Blood Drive!!! 
Would LOVE to get some more folks signed up!!!


After donating, head over to Barnes and Noble in South Park to see Brandon reading and signing his new book,

Oothar The Blue

Sat. June 30 @ 2pm

Barnes & Noble- Morrison Place
4020 Sharon Rd., Charlotte, NC