CrossFit Carolina Beach – Competitors Training
– Metcon: All pieces today should be ”sustainable” work around 75% effort. This pace should allow you to move for the entire 12 minutes without having to rest, rather just transition between movements.
In order for this to happen you’ll need to be smart and understand that you cannot push too hard. This type of effort improves your ability of your heart to deliver blood, crucial in CrossFit.
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
250m Row
10 Wallballs (20, 14)
10 T2B
Rest 2:00
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21/18 Calorie Bike
10 Wallballs (20, 14)
2 Rope Climbs
Rest 2:00
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
250m Row
15 Power Snatch (75, 55)
30 Double Unders
Rest 2:00
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21/18 Calorie Bike
15 Overhead Squats (75, 55)
10 T2B
Eat lunch.