CrossFit North Myrtle Beach – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Mobility: calves, hamstrings, shoulders
3 rounds:
12 mountain climbers
8 db snatches(R+L)
5 inch worms
Skill
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
Metcon (Time)
For Time:
1000m run
60 DB snatches(50/35)
1000m run
Comments