CrossFit Carolina Beach – Varsity
Warm-up
Barbell Work
A: Hang Snatch (10 minutes practice)
Main Lift
B: Deadlift (5 x 3-5)
Accessory Work
C1: Kettlebell Swing (Russian) (5 x 10-15)
C2: Hanging Knee Raises (5 x 5-10)
Hang from a bar anyway that is comfortable. Pull knees to above parallel.
Conditioning
D: Metcon (Distance)
AMRAP 10
50M Dash
in teams of 3