CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
With your partner:
30 Partner Wallballs
30 Hanging Knee Raises
30 DB Hang Power Clean + Jerk
100 Ft. Partner Wheelbarrow2 each side DB Turkish Get-up
30 Partner Wallballs
*One person works. Split in half (other than the partner wallballs)
Metcon
B: Metcon (AMRAP – Reps)
In teams of 2:
AMRAP 5:
Partner Wallballs (20, 14)
Rest 60s
AMRAP 5:
T2B
Rest 60s.
AMRAP 5:
DB Turkish Get-ups (50, 30)
Rest 60s.
AMRAP 5:
DB Single Arm Hang Power Clean + Press (alt. Arms) (50, 30)
Rest 60s.
AMRAP 5:
Partner Wheelbarrow (max distance)
Rest 60s.
AMRAP 5:
Partner Wallballs
L2: (14, 10) (35, 20)
L1: (10, 8) (30, 15)
Extra Credit
C: Metcon (No Measure)
5 Minutes of Global Foam Rolling