Lift and Carry


CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

500 M Row

100 very easy

100 easy

100 moderate

100 easy

100 very easy

Strength/Skill

B: Trap Bar Deadlift and Carry (5 sets of 1 full lap)

3 Deadlifts, 1 carry, 3 deadlifts, 1 carry back
Each lap has 6 total deadlifts and 2 lengths of gym. Add weight as able. Don’t go crazy!

Accessory Work

C: Metcon (No Measure)

4 Rounds not for time:

15 Banded Pull Downs

15 Banded Push Downs

15 OH Banded Tricep Extensions
all 3 movements with no rest. then rest 60-90 sec

Categories: WOD

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