TEAM SUPERFIT CHARLOTTE

Shoofly Competition Team is heading to Charlotte this Saturday for Team SuperFit. Ahtletes competing are: Brad Marshall, Brandon Ray, Amanda Street, and Gabby Johnston 

Good Luck to all competing!

7/13/18 FRIDAY CROSSFIT

A. Shoulder Press (5x5 70%)

B. Metcon (Time)

3 RFT:

10 Cal Row
5 Power Clean 185/125
5 Bench Press ~70-80%

*Partner up with someone of similar lifts if possible

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Wednesday Weights

6/13/18 WEDNESDAY CROSSFIT

A. Clean Deadlift (5, 5, 5+  70% of Clean )

reset at the bottom of each lift, but do not exceed 12 reps on the last max rep effort

B. Front Squat (3x8 60%)

C. Metcon (5 Rounds for time)

Every 2 min x 5

5 Burpee Box Jump Overs 24/20
10 American Swings 53/35Goal is to move fast. Score = time each round.

Your rest time increases the faster you get through the work

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