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Free Crossfit Class

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CrossFit North Myrtle Beach – CrossFit


Warm-up (No Measure)

Row 400m

Mobility: Shoulders, Hips, Chest

3 Rounds:

20 sec HS hold

5 hang power cleans

5 push jerks


hang clean + jerk ( hang clean & jerk every 30 secs for 10 mins)

1 Full hang clean & Jerk
65% of 1rm clean & jerk


Metcon (Time)

For Time

3 Rounds:

20 GHD situps

15 Ring dips

20 hang power clean(95/65)

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.