3K

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s effort should be around 75%. Reps will be split between partners as needed.

Grip could become a factor. Choose your DB weight wisely and pair with a partner who will be able to use a similar weight.

Use your warm-up time to choose an appropriate DB weight you can sustain throughout the workout. These should feel light and you should be able to complete at least 5 UB reps.

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Warm-up

A: Metcon (No Measure)

Coaches choice, then

Remaining time with LIGHT DBs

Warm up DB Hang Power Cleans and DB Hang Squat Cleans

Muscle clean –> Power clean –> Front squat –> Squat Clean

Conditioning

B: 3K (Time)

With a partner for time:

50 DB Hang Power Cleans (50, 35)

1500 meter row

50 DB Hang Squat Cleans (50, 35)

1500 meter row

L3: (40, 30)

L2: (35, 25)

L1: (30, 20)

25:00 Time Cap

Accessory Work

C: Metcon (AMRAP – Reps)

1/2 of Tabata Hollow Rocks: 4 x 20s work/10s rest.