CrossFit Carolina Beach – CrossFit

Test: Today we are performing a max set of burpees in 60s.

– Skill: After our ”test” we’ll spend 10 minutes on ONE Gymnastics weakness of your choice. This work should be 100% skill based.

– Metcon: Use 50% of your max test (if you got 20 reps use 10) for the Metcon today for all rounds. All intervals should be executed with no issue

View Public Whiteboard

A: Metcon (No Measure)

Get thoroughly warm for burpee test. 10 minutes coaches choice

B: Metcon (AMRAP – Reps)

60 seconds max burpees


C: Metcon (No Measure)

10 minutes GOAT work.

Continue dialing in the skill you’ve been working on the past few weeks.


D: Metcon (No Measure)

EMOM 20:

Minute 1: Burpees: 50% of Max Set for all rounds

Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)

Minute 3: 10/6 Strict Chin-ups

Minute 4: 15 SDHP (95, 65)

Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Chin-ups)

L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)

Accessory Work

E: Barbell Curl 21’s


Categories: WOD

Previous Post:


Next Post: