CrossFit Carolina Beach – Competitors Training

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP 33 in teams of 3:

33 Power Snatch (115, 75)

33 Wallballs (30, 20)

600 Meter Run

*Each teammate completes a set of 11 before switching with their partner.

*Run intervals will be broken down in 200m intervals.

Accessory Work

B: Banded Pull Downs (4×25 Rest 30 Seconds)


C: Weighted Box Step Ups (3×8.)

Hold Dumbbells and Step on a Box
Box height should be hip/knee at parallel.

Large focus on squeezing foot. Go barefoot.

Stay form perfect.

Categories: WOD

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