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CrossFit Carolina Beach – CrossFit

– Conditioning: Today’s workout is a high-threshold of anaerobic power. You’ll have enough rest to recover to sustain yourself for most of this workout, but still, be smart with your pacing knowing that you’ll have 10 total rounds to complete for each athlete.

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Warm-up

A: Warm-up (No Measure)

3:00 – 12:00

“Musical Medballs”

12:00 – 20:00

Movement Review:

Hang Power Cleans

Conditioning

B: Metcon (Time)

With a partner:

20 Rounds of:

7 Hang Power Cleans (155, 105)

7 Bar Facing Burpees

200 Meter Run

*One athlete completes a full round at a time

Then,

Cash-out: 10 Minute Easy Jog or Light Sledpull Together

L3: (135, 95)

L2: (115, 75)

L1: (95, 65 – Hang Muscle Cleans)

Categories: WOD

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