CrossFit Carolina Beach – CrossFit

– Metcon: Have fun today and work with a partner – one person working at a time and split however you deem to be appropriate.

View Public Whiteboard


A: Warm-up (No Measure)

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.


2-3 Rounds of:

3 Deadlifts

3 Burpee Pull-ups

Rest 60s

*progress to metcon weight over the 3 rounds.


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner – ascending reps:

3 Deadlifts (225, 155)

3 Burpee Pull-ups

100 Meter Run

6 Deadlifts (225, 155)

6 Burpee Pull-ups

100 Meter Run

9 Deadlifts (225, 155)

9 Burpee Pull-ups

100 Meter Run

And so…

*One person works – split as desired. Both partners run together.

KB Sumo Deadlifts for first timers in the gym.

L3: (185, 125)

L2: (155, 105)

L1: (135, 95) (Burpees – no pull-up)

Rx+ Extra Aerobic Training


500 Meter Row

400 Meter Run

2:00 Bike

@a conversational pace

Accessory Work

C1: Bicep 21s (Barbell: 3 x 21. No rest.)

C2: Push-ups (3 x 21. Rest 60s.)


Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Categories: WOD

Previous Post:


Next Post: