CrossFit Carolina Beach – CrossFit
MURPH SIGN-UPS ARE POSTED
Pick your heat time and sign up for potluck style bar-b-q
– Metcon: Today’s piece is meant to challenge your work capacity and ability to repeat efforts even though rest is built in. This can be split however you choose.
Warm-up
A: Warm-up (No Measure)
Partner Abmat Pizza Game:
*This will be done in teams of 2. Everytime one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
*This warm-up will be done for 8 minutes then Reminder of time you’ll review Barbell Carry + Sledpull
Strength/Skill
B: Power Clean + Push Jerk (3 x 1. Rest 60s.)
*If you’re performing the “alternate option” today you’ll forgo this warm-up start warm-up all movements.
Metcon
C: Metcon (Time)
For time in teams of 2:
1 Mile Barbell Carry (135, 95)
1 Mile Sledpull Powerwalk (moderate-heavy)
30:00 Time Cap
Alternate Option:
AMRAP 30 – 4 stations of:
50 Yard Sledpush
50 Yard Farmer Carry
50 Yard Stone Carry or Heavy Sandbag or DBall Carry
50 Yard Overhead KB Carry
*Rest as needed between stations and after a completed round (60s)
Extra Credit
D: Metcon (No Measure)
5 Minutes of “easy” Bike or Walk