CrossFit Carolina Beach – CrossFit
– Metcon: Today’s Metcon is about communication and splitting volume into manageable sets. One round of this workout is meant to be time-consuming so whether or not you get through 1 full round and onto round two will come down to your strategy. Overall, Power cleans/S2OH should be capable of being done in sets of 5.
Warm-up
A: Warm-up (No Measure)
3 Rounds of:
3 Power Cleans
3 S20H
6 Wallballs
6 Pull-ups
*Add weight to BB each round. Rest 60s between rounds. This WU should help determine scaling.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 25 in teams of 2:
150 Wallballs (20, 14)
100 Power Cleans (135, 95)
75 S20H (135, 95)
50 C2B Pull-ups
L3: (115, 75) (Pull-ups)
L2: (14, 10) (95, 65) (Band Assisted Pull-ups)
L1: (10, 8) (75, 55) (Ring Rows)
Extra Credit
C: 5 Minutes of P. Breathing (Time)
https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s
OR Light Foam Rolling