CrossFit Carolina Beach – Varsity
Main Lift
A: Front Rack Box Squat (5 x 3 building)
Accessory Work
B: Front Rack Holds (5 x 5 sec)
Isometric work with direct carry over to all lifts.
Should feel REALLY hard for 5 seconds!
C: Waiter Squats (4 x 4 per side. Get heavy as you can!)
Conditioning
D: Metcon (Time)
For Time:
30 Cal Bike
30 Burpees