18 Minutes

CrossFit Carolina Beach – Competitors Training

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A: Speed Push Press (6×3 @55%+bands. 80% if straight weight.)

B: Chest Supported Dynamic Iso Rows (5×20 Total. Rest 60 seconds)



C: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP
40 Double Unders

30 Abmat Sit-ups

20 Calorie Row

10 Hang Power Cleans (135, 95)

Then when recovered,

400 Meter Light Sledpull with two light KBs Overhead. Only move forward with KBs overhead.

Accessory Work

D: Metcon (No Measure)

Banded Facepull: 4 x 25. No rest.

OH Banded Tricep Extensions: 4 x 25. No rest.

Categories: WOD

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