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CrossFit North Myrtle Beach – CrossFit


Warm-up (No Measure)

400m row

mobility: midline, forearms, chest

3 rounds:

10 air squats

5 HR push ups

20 high knees


Muscle-ups (EMOM for 10 mins)

opt 1: 1-3 strict MU

opt 2: 3-6 MU

opt 3: 1-5 false grip pull ups

opt 4: 5-10 false grip ring rows


Metcon (AMRAP – Reps)

For Max Reps:

5 rounds:

1 min ME push ups

1 min ME TTB

1 min ME cal row

1 min rest

About the Author

Crossfit NMB

Welcome to CrossFit North Myrtle Beach. Our philosophy is a commitment to your overall sense of well-being and confidence, that includes your improved health, feeling better, performing better and looking better. We do not use machines or perform bicep curls. Our program is a series of functional movements that are constantly varied and done at high intensity. Routine is the enemy. Our members are not just clients or customers. They are part of a team committed to helping one another achieve their goals.