Fight Gone Easy

CrossFit Carolina Beach – Competitors Training

– Metcon: Today you are working with a partner today splitting work evenly – one person works for 30s and then the other partner works for 30s. The resting person should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today. Overall, this workout is meant to challenge you, but not in a way that you will redline.

No rest between movements or intervals – this is one continuous 25-minute workout. Get after that extra credit work today.

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A: Metcon (AMRAP – Reps)

5 Rounds x 60s each station with a partner:

1) Wall balls (20, 14)

2) SDHP (53, 35)

3) Row for Calories

4) Ground to Overhead with a plate (45, 25)

5) Front Rack Carry (53, 35)

*Score = total reps

*Split into 30s of work per athlete

Accessory Work

B: Metcon (No Measure)

Double Leg Banded Hamstring Curls:

3 x 50. Rest 60s.


20 Minutes of “Recovery” work. Options include:

– easy row

– easy sledpull

– easy jog

– easy bike

*Whichever you choose, go for 20 minutes without stopping at a conversational pace.

Categories: WOD

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