Jones Bones

CrossFit Carolina Beach – CrossFit

– Strength: All strength work should be challenging, but perfect form. Use one weight for DB Bench press for all sets.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

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A: Warm-up (No Measure)

PVC Game x 6 Minutes

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans


Review Strength Work + S2OH + T2B


B1: Ring Rows (4 x 10-12. Rest 30s.)

– Pause for a 1 count at the top

B2: Single Arm DB Bench Press (4 x 8 each. Rest 30s.)

Neutral Grip
– all sets of with one challenging weight.

Metcon Prep

C: Metcon (No Measure)

Warm-up S20H/T2B

D: Jones Bones (AMRAP – Rounds and Reps)


10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Extra Credit

D: Barbell Curl 21’s (3 x 7 each. Rest 60s.)
– 1/4 ROM + 1/2 ROM + Full ROM

Categories: WOD

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