Just Go 4 It!

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.
– Metcon: Each section of this workout is intended to be done at near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to repeat your output on AMRAP #2.

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A: Warm-up (No Measure)

Oscillatory Form Roll Adductors x 45s/each (pick a spot and stay on that spot only moving 2-3 inches)


Dynamics x 5 minutes including:

Jumping Jack shuffle

High knees

Butt Kicks

90 degree hip rotation


Lateral lunge


2 rounds x 5 reps per BB movement of:


Front Squat

Hang Muscle Clean

Power Clean

X-Band Walks x 10 each direction OR mini-band over knees.


B: Wide Stance Box Squats (3RM. Rest 2:00)

– 15″ Box

– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

Metcon Prep

C: Metcon (No Measure)

Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.


D: Game Day (Time)

For total time.

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap
*Score = splits for each section. 7 Minute Cap for each section.

*Rest 7 Min not 5 for this one

Extra Credit

– Set: Banded Pull-Through (4 x 25. Rest as needed)

– Sets 1+2: Medium Stance

– Sets 3+4: Ultra Wide Stance

– squeeze glutes hard on each repetition

Categories: WOD

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