CrossFit Carolina Beach – CrossFit

– Metcon: Hero WOD ”Jerry”. This is a great workout to test your aerobic capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace you know you can maintain. You may surprise yourself.

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A: Warm-up (No Measure)

Run 400 Meters as a group,


Spend 10 Minutes on Pose Running Drills

*This the 3rd time we’ve done these drills this month so they should be starting to get more comfortable.


B: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
L2: (Run 800m/Row 1k/Run 800m)

L1: (Run 600m/Row 1k/Run 400m)

*No time cap

*Alternate Option

Mix and match a total of 7 minutes of each portion of this workout on the rower, ski erg, or Bike.

Extra Credit

C: Metcon (No Measure)

5 Minutes of Recovery Work ie.

Light row, jog, or bike OR P. Breathing

Categories: WOD

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