Friday 13th

CrossFit Carolina Beach – Varsity

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Warm-up

Main Lift

A: Single Arm Farmer’s Carry (6 x 1 lap (down right back left))

Accessory Work

B: Renegade Row w/ Push-up (4 x 5 building)

1 Push-up, 1 row with each arm per rep

Conditioning

C: Metcon (Calories)

8 Minutes Partner Style

Max calories on AirBike

Switch as often as you like

Goal is most calories possible

Cash Out

D: Delt Burner 2 (Weight)

3 Rnds

20 Sec DB Lat Raises

20 Sec DB Front Raises

20 Sec DB Shoulder Press

20 Sec DB hold over head.

rest 90 Seconds Exactly

Categories: WOD

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