CrossFit Carolina Beach – Competitors Training

– Metcon: Put your best effort forward on 14.4 and try to beat your previous score by 5 reps. Have a plan in mind on how to break this work. We’ve found that being smart with T2B (small sets) will help sustain yourself for the remainder of the workout.

– Strength: Today we are performing some straight hypertrophy work followed by some handstand work. All of this work should be of high quality.

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A: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups


B: DB Bench Press (5 x 10-12. Rest 45s.)

C: Chest Supported DB Rows (5 x 12-15. Rest 45s.)


D: Handstand Walk (5 x 25ft. Rest 45s.)

E: Handstand Push-ups (5 x 8-10. Rest 45s. – half reps strict + half kip)

F: Band Pull Aparts (Underhandx 200reps.)

Categories: WOD

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