Gah F@#< Gross

CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s workout is about strategy and communicating with your partner in terms of how you want to split the rowing work. The goal is to stay consistent for the full 40 minutes, around 80% effort. Your snatches, wallballs, GHD sit-ups/V-Ups should all be smooth sets and leave you feeling you need more rest than is afforded to you. Denote your two scores: your distance rowed + rounds/reps.

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A: Metcon (Distance)

In a 40 Minute Window in Teams of 2:

Max Distance on the Rower in 20 Minutes then,

B: Metcon (AMRAP – Rounds and Reps)

Remaining time AMRAP:

20 Wallballs (30, 20)

20 Power Snatch (135, 95)

20 GHD Sit-ups

Accessory Work

C: Metcon (No Measure)

5 Minutes of Recovery Work:

Choice of light jog, row, bike, foam roll, or P. Breathing.

Categories: WOD

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