CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
Run 400 Meters as group then,
5 Clean Deadlifts
4 Muscle Cleans
3 Power Cleans
2 Front Squats
*Add light weight to bar
3 Power Cleans on coaches call
*Add light weight to bar
2 Power cleans on coaches call
Then,
Review Rope Climbs + Scaling
Metcon
B: Metcon (Time)
For time with a partner:
Run 1 Mile
30 Power Cleans (135, 95)
4 Rope Climbs
Run 1 Mile
20 Power Cleans (185, 125)
4 Rope Climbs
Run 1 Mile
10 Power Cleans (205, 135)
4 Rope Climbs
36 Minute Time Cap
*One person works. Split as needed.
Rx+=(155/105)(185/125)(225/145)
L3: (115, 75) (135, 95) (155, 105) (2 Rope Climbs per round)
L2: (95, 65) (115, 75) (135, 95) (20 Band Assisted Pull-ups)
L1: (Deadlifts at 155, 105 for the entire workout) (30 Ring Rows per round)