Feb 6th

CrossFit Carolina Beach – CrossFit

– Metcon: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.

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A: Warm-up (No Measure)

Abmat Pizza game or Coaches Choice of a Fun GAME. For every drop athletes complete 3 Burpees x 6 Minutes then


Double Tabata (8 x 20s work/10s rest)

1a) KB March (alternate sides)

1b) Russian KBS


B: Metcon (AMRAP – Reps)

EMOM 30:

Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push)

Minute 2: 40s of KBS (53, 35)

Minute 3: 100 Ft. Heavy Farmer Carry

Minute 4: 40s of SDHP (53, 35)

Minute 5: 40s of Walking Lunges BW

Minute 6: Rest
Rx+:(KB Snatches in Place of KBS)

Alternate Options for plate pushes

– 100 ft. Sledpush

– 40s Air Bike x max cals

Score= KBS, SDLHP, and Walking lunges.

Extra Credit

C: Metcon (No Measure)

5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sledpull.

Categories: WOD