CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s Metcon you’ll have almost an equal amount of time on the rower and for the snatch/wallball/double under triplet (roughly 18 minutes for each.) You and your partner should come up with a plan so you can pace each section of this workout (row/triplet) and work consistently work with your partner and minimize transitions. Their scaling should allow for smooth pace throughout.

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP 36 with a partner:

Buy in:

5k Row

Then with the Remaining time:

30 Alt. DB Snatches (60, 40)

60 Wallballs (30, 20)

90 Double Unders


20 Minutes of Bike Recovery at 120-130BPM

Categories: WOD

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