CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Front Squat (EMOM 8×2 @ 80%. No Pause)
B: Romanian Deadlift (EMOM 3×6 at same weight)
Metcon
C: Metcon (AMRAP – Rounds and Reps)
With a running clock:
0:00-7:00
7 Power Snatch (95, 65)
10 Wallballs (20, 14)
D: Metcon (AMRAP – Rounds and Reps)
10:00-17:00
12 Hang Squat Snatch (95, 65)
40 Double Unders
E: Metcon (AMRAP – Rounds and Reps)
20:00-27:00
7 Power Snatch (95,65)
10 Wallballs
Extra Credit
F: Metcon (No Measure)
1Banded Pull-Through: 3 x 50. Rest 30s.
Landmine Rotations: 3 x 30 (total). Rest 30s.