CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Speed Bench Press (EMOM5 55%w/bands)
Watch this video for detail from the world’s strongest gym, Westside Barbell
https://www.youtube.com/watch?v=qtWQ8xBeMQY
B: Weighted Pull-ups (Supinated 5×3. )
Metcon
C: Metcon (Time)
5 Rounds for Total Time
15 T2B
15 Burpees
500 Meter Row
Rest 60s.
Extra Credit
D: DBall Floor Press (Accumulate 100 Reps)
https://www.youtube.com/watch?v=66OVBXceBtY
80/60. Have fun.