CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Jump Around!
Build Hang DB Snatches to metcon weight
Build KB Swings to metcon weight
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 with a partner:
800 M Run (400 per)
70 Alternating DB Hang Snatch (50/35)
60 Calories Air Bike
50 Russian KB Swings (53/35)
40 Pull-Ups
30 Burpees
20 Hollow Rocks
Rx+ add 10 BMUs per round 80/53KB 75/50 DB
L2 40/25 DB and 45/25 KB
L1 25/15 DB and 35/20 KB