Clean Balls

CrossFit Carolina Beach – Competitors Training

– Metcon: Come up with a strategy with your partner how you’ll split this workout today. There is a fair amount of work for you each of you so having a good strategy with allow you to stay consistent for the entire workout. The last 10 reps is SQUAT CLEAN THRUSTER. This is NOT a typo.

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A: Clean Balls(Comp) (Time)

For time with a partner:

40 Power Cleans (135, 95)

100 Wallballs (30, 20)

30 Ring Muscle-ups

30 Power Cleans (155, 105)

80 Wallballs

20 Ring Muscle-ups

20 Power Cleans (185, 125)

60 Wallballs

10 Squat Cleans + Thruster (225, 145)

40 Wallballs

10 Ring Muscle-ups

Accessory Work

B: Metcon (No Measure)

300 Banded Leg Curls, (total)


5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

Categories: WOD

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