CrossFit Carolina Beach – CrossFit
– Metcon: Today’s partner workout is broken down into intervals for you of 200m run and 10 reps of Box Jumps, Power Snatch, and Overhead Squats. Loading should be light and you should be able to
duplicate your effort for the entire 24 minutes. You’ll have more than enough rest to maintain a highoutput today, around 85%. Have fun and work with someone you’ve never worked with before!
***2nd Annual Corn Hole and Costumes Today!***
-TEAMS: 2 person teams with coordinating costumes!
(We will create the bracket once we have final count.)
– FOOD: we will have the grill blazing! BYOB and any other snacks or food you think are necessary to supplement a winning performance.
– SIGN UP: we ask for a pay what you can donation for each team which will go towards new gym toys.
A: Warm-up (No Measure)
Funnell Tag x 5 Minutes
Grab barbells + Team up
2 Rounds with 1 athlete completing a full round at a time. Each athlete will complete 2 rounds of this:
5 Box Jumps w. step down
5 Power Snatch w. empty bar
5 OHS w. empty bar
B: Warm-up (No Measure)
Power Snatch + Overhead Squat: Warm-up 3 sets of 3 Power Snatch + 3 OHS. Rest 60s.
C: Metcon (AMRAP – Rounds and Reps)
Each team is responsible for entering their final placing in Wodify, i.e. First place enters their score in as “1”, 5th place enters their score in as “5”.