July 31

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

2 Sets of:

15 Banded Pushdowns

15 Banded Pulldowns

Then with an empty barbell:

10 Barbell Rows

8 Strict Press

6 Barbell Curls

4 Push Press

Rest 30s + Talk About Jerk Technique

Strength/Skill

B: Split Jerk (6 x 3 @70-75% of 7/27, every 90s.)

Reset on each rep (not done touch n go)

Metcon

C: Metcon (Time)

Every 4:00 x 4 Sets:

12 C2B Pull-ups

400 Meter Run

Rx+:(15 C2B Per Round)

L3: (Chin over bar pull-ups)

L2: (Band Assisted Pull-ups)

L1: (Ring Rows) (200m Run)

Score slowest but try and keep splits as close as possible

Extra Credit

D1: Metcon (Weight)

3 x 10 ea. Rest 30s.

Lateral raise + front raise + cuban press

D2: Hammer Curls (3×10 Rest 30 Seconds)