Metcon X3

CrossFit Carolina Beach – CrossFit

– Metcon: Today we are performing 3, 10-minute EMOMs all with different objectives. This work should be challenging, but 100% sustainable.

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A: Warm-up (No Measure)

At a slow pace:


Squat Thrusts

Air Squats

*Run 100 Meters after each round



– Handstand Hold or OH KB Hold

– Iso Dynamic Double KB Rows

– X-Band Walks

– Strict Push-ups


B: Metcon (AMRAP – Reps)

EMOM 10:

ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)

EVEN Minutes: 20s Handstand Hold

L2: (15s Handstand Hold)

L1: (20s Overhead KB Hold)


C: Metcon (AMRAP – Reps)

EMOM 10:

ODD Minutes: 15 Air Squats

EVEN Minutes: 15 Burpees

L2: (10 Reps of each)

L1: (10 Reps of Air Squat) (6-8 Reps of Burpees)

Extra Credit

D: Metcon (No Measure)

EMOM 10:

ODD Minutes: 10 X-Band Walks Left + Right

EVEN Minutes: 10 Strict Push-ups

L2: (Box Push-ups)

L1: (DB Triceps Extensions)

Categories: WOD