CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Zercher Box Squat (1RM)
https://www.youtube.com/watch?v=PtHrOcDJNlU
B: Power Clean + Push Jerk (6 x 2 + 2, every 90s. TnG building)
Today, TnG 2 Pwr cln, then TnG 2 push jerk.
Metcon
C: Batwings (Time)
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
Rest 12 Minutes and repeat.
Score second time in notes.