Oct 13

CrossFit Carolina Beach – CrossFit

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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)

Categories: WOD

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