Marston

CrossFit Carolina Beach – Competitors Training

– Strength: Build slightly above your weight for the Metcon today performing singles once the load is heavy.

– Metcon: There is no additional Metcon today – put all of your effort into this piece – 80-85% for the duration.

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Strength/Skill

A: Deadlift (3-3-2-2-1-1-1-1. Rest 2:00)

Metcon

B: Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405, 275)

10 Bar Facing Burpees

15 T2B

L3: (315, 205)

L2: (225, 135) (Knee Lifts)

L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)

Roughly 90% of 1RM DL.

Accessory Work

C: Sled Drag Power Walk (800 Meters @light.)

https://www.t-nation.com/videos/tip-the-sled-power-walk

Categories: WOD

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