New Members: 2 Months Unlimited Classes + 3 One-on-One On-Ramp sessions
Free Crossfit Class

 Join Us At Crossfit North Myrtle Beach

062317


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU Practice

3 Rounds:

Row 200m

15 Strict Press(PVC/trainer)

10 Goblet Squats

Weightlifting

Back Squat (7×2@60% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

6 Single Arm(R) KB Front Squats

6 Single Arm(R) KB Shoulder to Overhead

6 Single Arm(L) KB Front Squats

6 Single Arm(L) KB Shoulder to Overhead

32 Double Unders

*KB weight 53/35

062217


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12 Mountain Climbers

10 Medball Cleans

8 Medball Good Mornings

Mobility

Always Better

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

400m Run

15 Deadlifts(225/155)

20 Wall Balls(20/14)

062117

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 HR Push Ups

3 Rope Pull Ups

20 sec Handstand Hold

Weightlifting

Press Complex (8 set@ 80% of 1rm strict press)

1 Strict Press+1 Push Press

Metcon

Metcon (Time)

For Time(Cap 10mins):

21-15-9

Bench Press(155/95)

3-2-1

Legless Rope Climbs
Scaled 1: 135/75, Rope Climbs

Scaled 2:( 95/35), 9,6,3 Rope Pull Ups

062017


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, Hips, Glutes

Burgener Warm Up

Weightlifting

Snatch Complex (6 sets @75% of 1rm)

1 Snatch High Pull+1 Full Snatch+1 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

12 Power Snatches(75/55)

18 Box Jump Overs(24/20)

Rest 30 secs between rds

061917


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Air Squats

8 Hang Power Cleans(empty bar)

6 Kips on Bar/rings rows

Weightlifting

Paused Back Squats (6×2@80% of 1rm)

3 sec pause at bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Hang Power Cleans(155/105)

6 Burpee over bar

4 Bar Muscle Ups
Scaled 1: 135/85,8 C2B Pull Ups

Scaled 2: 95/45, 10 Pull Ups

061517


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 DB Strict Press(4L+4R)

8 DB Burpees

8 Devil Press

Weightlifting

Shoulder Press (5×3@75% of 1rm)

Metcon

Metcon (Time)

3 Rounds For Time:

18 KB Swings(53/35)

9 *DB Burpee Box Step Overs(20′)

200m Run
*weight: 45/30

061417


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

3 Rope Pull Ups

10 Over Head Squats(PVC/trainer bar)

20 High Knees

Weightlifting

Back Squat (5×1@90% of 1rm)

Back Squat (2×7@75% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

3 Full Snatches(135/95)

1 Legless Rope Climb
Scaled 1: 95/65, 1 Rope Climb

Scaled 2: 65/35, 3 Rope Pull Ups

061317


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12 Sit Ups

10 Goblet Squats

8 KB Push Press

Midline Conditioning

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

60/50 Cal Row

45 Toes To Bar

30 Alt Pistols

15 Push Jerks(155/115)
*Scaling for this wod should be in thoughts of completing one round.

061217


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 min Double Under Practice

Mobility:

Shoulders, hips, calves

Burgener Warm up

Weightlifting

1 Muscle Snatch + 1 Power Snatch+ 1 Full Snatch (9 mins EMOM)

9 Mins EMOM

1 Muscle Snatch+1 Power Snatch+1 Full Snatch
weight needs to be light enough to complete each round

Metcon

Metcon (Time)

3 Rounds For Time:

20 Thrusters(95/65)

10 HR Push Ups

120 Double Unders
scaled 1: 85/55,10 Push Ups,100 Double Unders

scaled 2: 65/35, 10 Push Ups,300 Single Unders

060917


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Air Squats

6 Burpees

6 Box Jumps

Weightlifting

Back Squat (3×2@85% of 1rm)

Back Squat (2×1@90% of 1rm)

Back Squat (1×8@75% of 1rm)

Metcon

The 50 (Time)

For Time:

50 Burpee Box Jump Overs(24/20)