CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
2 Rounds of:
8 Russian KBS (moderate weight)
6 Cook Squats
4 Lateral Squats (cossack squats) each leg
Then with a barbell
2 Rounds of:
5 Front Squats
5 Goodmornings
5 Ultra Wide Sumo Deadlifts
*Add + Repeat
Strength/Skill
B1: Front Squat (EMOM 7X3 @ 70-75%. (12X1))
B2: Deadlift (EMOM 3×3 TnG.)
Same weight as FS. Keep EMOM rolling straight into this.
Metcon
C: Arms & Legs (Time)
For time:
3 Legless Rope Climb
9 Back Squats (225, 155)
30 Wallballs (20, 14)
2 Legless Rope Climbs
7 Back Squats
20 Wallballs
1 Legless Rope Climb
5 Front Squats (225, 155)
10 Wallballs
Rx+:(30, 20)
L3: (Rope Climb w. legs) (185, 125)
L2: (5 Strict Chin-ups per Rope Climb) (155, 105) (14, 10)
L1: (21-15-9 Ring Rows) (135, 95) (10, 8)
12:00 Cap
Extra Credit
D: Metcon (Distance)
Max Distance in 5:00 Farmer Carry (70, 53)
*Try to hold on as long as possible without putting weights down.