CrossFit Carolina Beach – Varsity
Main Lift
A: Bench Press (5 x 5 building)
Accessory Lifts
B1: Bent Arm Hang (3 x good effort)
Chin over bar
B2: Single Arm Dumbell Press (3 x 6-8)
B3: Russian Twist (3 x 20)
C: Single Arm Overhead Dumbell Carry (4 x 1 lap per arm OTM)
Conditioning
D: Metcon (Time)
Partner 1 mile – 200M at a time