March 7, 2017


June 21, 2013


| No Comments


| Categories: Train, Uncategorized

Don’t forget it’s bring a friend day! While members are lifting, friends will be given a tour of the facility and have an opportunity to ask questions. After the tour and Q&A, the movements for the workout will be taught to your friends and they will be able to join us for the workout.  🙂



1) 15 minutes to establish a 1RM Snatch

2) 1×3 Top Pulls @ 85% of your 1RM Deadlift


In teams of two for time:

2 Rounds
30 Burpees
50 AMBAT Sit-ups
100 Air Squats

Notes: While one partner is working the other partner holds a plate above their head. (45/25)
When the person holding the plate lowers it below their head, the parter who is working must stop, and both partners must switch.  The person who is working may not begin any reps until the partner holding the plate has it directly above their head. Divide work as equally as possible.

Share on Facebook
Share on Twitter
Please reload

North Raleigh Crossfit Creatd by Cardinal Gru Marketing
  • Yelp - White Circle
  • YouTube - White Circle



North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit