CrossFit Carolina Beach – Varsity
Warm-up
Main Lift
B: Deadlift (7, 5, 3, 1, 3, 5, 7)
Start light. Build to a heavy single then drop weight for the next sets each time
Conditioning
B: Metcon (No Measure)
4 rounds not for time:
10 Goblet Squats
15 Russian KB Swings
20 sec max calories airbike
Cash Out
C: 1 Min Burpee Test (AMRAP – Reps)
Max Burpees in 60s