Go easy

CrossFit Carolina Beach – CrossFit

Have fun today. Today’s work is meant to be done at a consistent pace of roughly 75% effort. That means you should be choosing scaling that is relatively easy for you. Barbell loading is intended to be light.

View Public Whiteboard


A: Metcon (No Measure)

Partner up and grab barbells, wall balls, and jump ropes. Complete:

2 Rounds of:

10 SDHP (1st round empty bar, 2nd round add metcon weight)

10 Wall balls

10 Barbell Rows (1st round empty bar, 2nd round add metcon weight)

10 Push-ups

30 Double Unders or attempts or singles

*Make sure rowers and bikes


B: Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:


30 SDHP (95, 65)

30 Wall balls (20, 14)

150 Double Unders

30 Barbell Rows (95, 65)

30 Push-ups

L3: (75, 55)

L2: (65, 45) (14, 10) (Double Under Attempts) (Box Push-ups)

L1: (55, 35) (10, 8) (Single Unders) (Box Push-ups)

Then straight into part C


Accessory Work

D: Metcon (No Measure)

Choose 1 between 1a/1b and 1 between 2a/2b done as a superset.

1a) Weighted Straight Leg Sit-ups: 4 x 15.

1b) Elbow Plank: 4 x 30s.

2a) Banded pull-aparts: 4 x 50.

2b) Banded Facepull-aparts: 4 x 25.

Categories: WOD

Previous Post:


Next Post: