Nov 17

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s team workout is about strategy in terms of how you’ll complete your 4k row. This will determine how much time you have to complete the AMRAP work.

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A: Powerwalk Races (No Measure)

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.
Then with the Remaining time of your 12 Minute Warm-up,

Warm-up Power Snatches and Wallballs


B: Metcon (AMRAP – Reps)

In a 30 Minute Window in Teams of 3:

4k Row

Remaining time AMRAP:

30 Wallballs (20, 14)

30 Power Snatch (95, 65)

30 T2B
L3: (75, 55)

L2: (14, 10) (65, 35)

L1: (10, 8) (Hang Muscle Snatch w. an empty BB or PVC)

*Score = total rounds + reps

*Alternate Option: 18 Minute Bike or Ski Erg OR 3 Mile Run

Extra Credit

C: Metcon (No Measure)

5 Minutes of Recovery Work:

Choice of light jog, row, bike, foam roll, or P. Breathing.

Categories: WOD

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