Nov 10th

CrossFit Carolina Beach – CrossFit

– Metcon: Today the challenge will be how to sustain efficiency from the first 15 minute AMRAP to the second. Both workouts are similar yet will require different strategies. The reps in workout #2 are not divisible by 2 which will make you have to think a bit more on purpose. Effort should be around 80% today.

View Public Whiteboard


A: Warm-up (No Measure)

Abmat Pizza Game x 6 Minutes

*For each drop complete:

5 Air Squats

5 Push-ups

5 Hollow Rocks


Review Hang Power Clean + S20H



B: Metcon (Time)

In teams of 2 with a running clock:


10 Hang Power Cleans + S20H (135, 95)

20 Push-ups

30 T2B

40 Air Squats

50 Calorie Row


5 Hang Power Cleans + S20H (135, 95)

10 Push-ups

15 T2B

20 Air Squats

25 Calorie Row
Rx+:(HSPU in place of Push-ups)

L3: (115, 80)

L2: (95, 65) (Box Push-ups) (Knee Lifts)

L1: (65, 35) (Box Push-ups) (Abmat Sit-ups)

Extra Credit

C: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

or Make up an “extra credit” session you missed from this past week.

Categories: WOD

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