Back to Basics!

CrossFit Carolina Beach – CrossFit


A1: Back Squat (2xAMRAP-1 @ 75% of 1RM)

Could be 6. Could be 20. Probably a lot closer to 6.

A2: Ring Push Up (3×15 (21X1))

Push Up on Rings.
Sets do not have to be unbroken.


B: Metcon (Time)

3 Rounds for Time
12 Thrusters

12 Box Jumps

L1=Thrusters 45/35, 20” box step ups

L2=Thruster 75/55, 24″ Step ups

L3=thruster 95/65. Box Jumps 24/20

L4=Thruster 135/95 Box jumps 24/20.

Extra Credit

C: Delt Burner

4 Rnds Unbroken(treat a s a complex)

15 seconds lat raises

15 sec herculese hold(thumbs up)

rest 60 seconds

Then 4 rnds unbroken(treat as a complex)

15 sec lat raises (thumbs up)

15 sec herculese hold (palms up)

Don’t be afraid to use 5# or less.