Fight Gone Good

CrossFit Carolina Beach – Competitors Training

– Strength: This week we’ll perform maintenance strength work for the upper body. All sets should be challenging – the goal is to get a good pump today.

– Metcon: Today’s metcon is sustainable, 75% effort for each set. You don’t have to go UB and can break work as you see fit. Pace today based off of how you’re feeling after yesterday – that may mean going easier than you planned.

View Public Whiteboard


A: Bench Press (5 x 5. Rest 2:00)

B1: DB Row (4 x 10-12 ea. Rest 30s.)

B2: Tricep Rollback Extensions (4 x 10-12. Rest 30s.)


C: Metcon (AMRAP – Reps)

Each for quality, perfect reps:

5 Rounds of 60s/30s off:

1a) Wallballs (30, 20)

1b) Double Unders (heavy rope if possible)

1c) Row, Bike, Ski Erg for Calories

1d) Strict Pull-ups

*Vary grip each set.

Then right into,

200 Ft. Handstand Walk not for time

D: 200ft handstand walk for time. (Time)

Accessory Work

E: Metcon (AMRAP – Reps)

7 Minutes of Max Reps:

Banded OH Tricep Extensions

Banded Pulldowns

Banded Pull-aparts

*Shoot for 100+ total reps of each

*Each set should be at least 25 reps

Categories: WOD

Previous Post:


Next Post: