9/11

CrossFit Carolina Beach – CrossFit

All classes will be cancelled after today’s 1:00pm.

Take good care, everyone

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Metcon

A: 9/11 (Time)

For time:

2001m Row

11 Squat Cleans (155, 105)

11 Bar Muscle-ups

11 Thrusters (155, 105)

11 Bar Muscle-ups

11 Front Squats (155, 105)

11 S20H (155, 105)

11 Burpee Box Jumps (36, 30)

11 Squat Cleans

11 Bar Muscle-ups

2001m Row

*No time Cap

L3: (135, 95) (24, 20)

L2: (115, 75) (Band Assisted Strict Pull-ups) (20, 15)

L1: (1200m Rows) (Coaches choice of Barbell Weight) (Ring Rows) (Burpees no Box)

*Alternative Options

Rowing: 1 Mile Run at the beginning and end of workout

Categories: WOD

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