Sept 4

CrossFit Carolina Beach – CrossFit

Friday, Sep. 7th we will have amended hours.

In the morning: 6:00am&7:00pm
and
In the evening: 5:00pm&6:00pm

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

Abmat Pizza Game x 5:00

*Every drop complete:

5 Air Squats

5 Yoga Push-ups

10 Scorpions

Then,

Review the Hang Power Clean x 5 Minutes.

Review Strict Pull-up and Scaling x 2 Minutes.

Strength/Skill

B: Strict Pull Ups (2 x Max. Rest 3:00)

Chin over bar. Play around with mixed grip and supinated
Score max set. Mark others set in notes.

C: Toes-To-Bar (Spend 10 Minutes on Skill.)

– This should not be too taxing, but more or less working cycling

efficiency. These will show up in Saturday’s Metcon.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

40 Double Unders

30 Abmat Sit-ups

20 Calorie Row

10 Hang Power Cleans (135, 95)
L3: (115, 75)

L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65)

L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53, 35)

*Alternate Options

20 Calorie Row = 15 Calorie Bike or Ski Erg or 200 Meter Run

Extra Credit

E: Metcon (No Measure)

Superset of:

– Banded Facepull: 3 x 15. No rest.

– OH Banded Tricep Extensions: 3 x 25. No rest.

Categories: WOD

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