July 26

CrossFit Carolina Beach – CrossFit

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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.

Categories: WOD

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