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CrossFit North Myrtle Beach – CrossFit


Warm-up (No Measure)

Run 400m

Mobility: calves, hamstrings, shoulders

3 rounds:

12 mountain climbers

8 db snatches(R+L)

5 inch worms


MU/DU (EMOM for 10 mins)

EMOM for 10 mins

Opt 1: min 1 1-5 bar MU, min 2 50 DU

Opt 2: min 1 1-3 bar MU, min 2 30 DU

Opt 3: min 1 5-10 strict pull ups, min 2 30 DU

Opt 4: min 1 Pull up progression, min 2 DU progression


Metcon (Time)

For Time:

1000m run

60 DB snatches(50/35)

1000m run

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.