Batwings

CrossFit Carolina Beach – Competitors Training

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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.

Extra Credit

D1: Reverse Hyper (5×25 @50% of BS. Rest 90 seconds)

D2: L-Sit (5×20 seconds)