CrossFit Carolina Beach – CrossFit


A1: Hang Snatch (3×5 @50-70%)

Focus on being snappy and continue to pull under the bar.

A2: Thoracic Mobility (2×1 minute on T-Spine mobility of choice)

Thoracic Mobility of Choice


B1a: Metcon (AMRAP – Reps)

12 Minute EMOM
Min 1) Hang Snatch Double building

Min 2) 30 seconds of Jump Rope

L1&L2=Single Unders

L3=DU attempts


Score SU’s/DU’s in this metcon section. There is a place to put hang snatch Double Below

B1b: Hang Snatch (Socre highest double from EMOM here.)

Extra Credit

C1: Tricep Extension (3×12 Building)

On the lat machine

C2: DB Curls (3×12 Building)