CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Partner Up into Teams of 2 and complete perform:
2 Power Cleans + 2 Push Press each athlete (on last rep lower bar to back rack position to get
comfortable for back rack carry)
*Resting partner performs 15s RKC Plank
2 Power Cleans + 2 Front Squats each athlete
*Resting partner performs 10s Side Plank
2 Power Cleans + 2 Front Squats + 2 Push Press each athlete (on last rep lower the bar to the back rack)
*Resting partner performs 20 Shoulder Taps
GPP
B: Buddy Carry (Distance)
In teams of 2 for max distance in 30 Mintues:
Barbell Carry x Max Distance (135, 95)
*1st 800 Meters is a Front Rack Carry
*2nd 800 Meters is a Back Rack Carry
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = time or total distance in meters
*Alternate Option
With a partner:
30 Minute Max Distance Farmer Carry (70s, 53s)