CrossFit Carolina Beach – CrossFit
– Metcon: Todays metcon will be done with a partner and work will be split as you see fit. This piece will test your ability to sustain a high output over a long period of time. Then you will be asked to perform some barbell work in a pre-fatigued state. You should do your best to remain smooth and consistent with your barbell, alternating between partners as you see fit.
Warm-up
A: Warm-up (No Measure)
5 Minutes of Dynamic Warm-up
Then,
2 Rounds of:
1 min Row/Bike/Run/Ski
*Change machine each round
5 Power cleans
4 Front squats
3 S2OH
*Add weight each round up to metcon weight
Metcon
B: Metcon (AMRAP – Rounds)
With a partner:
8 Minutes of Rowing for max distance
8 Minutes of Bike or Ski Erg for max calories
8 Minutes of Max Distance Jog
8 Minutes of:
8 Power Cleans (135, 95)
6 Front Squats (135, 95)
4 S20H (135, 95)
*One person works. Split as desired. Score = total rounds of AMRAP
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)