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.
Metcon
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)
Then,
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling