CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a mix of GPP work and straight conditioning. The workout starts with a Front Carry which will most likely have to be broken down into shorter intervals as front rack carries are much more challenging than they look. You should be able to maintain a consistent 75% effort throughout the entire AMRAP.

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A: Warm-up (No Measure)

Tabata Single Unders

*This is to simply warm-up calves/ankles


12 Minutes of Pose Running Drills


B: Metcon (AMRAP – Rounds and Reps)

20 Minutes on the clock:


200 Meter Front Rack KB Carry (53, 35)

Then with the remaining time AMRAP:

200 Meter Run

15 SDHP (53, 35)

30 Double Unders
L3: (45, 30)

L2: (35, 25) (Double Under Attempts)

L1: (30, 20) (Single Unders)

Extra Credit

C: Alternating DB Curls (3 x 10 ea. Rest 60s.)
*Between each set complete 1 Banded Alphabet on each side.

Categories: WOD

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