Partner Cindy/Annie

CrossFit Carolina Beach – Competitors Training

– Metcon: The dynamics between these two workouts today involves two strategies, both with higher-outputs throughout.

”Cindy” the goal is to stay consistent with gymnastics and perform all rounds UB with 85% effort throughout and ”Annie x2” the goal is to complete as fast as possible with as little rest and as little transition time as possible, 90-95% effort.

”Cindy” you should be able to push hard and on Annie and complete this work in less than 7 minutes. Keep in mind that you can split Annie however you choose with your partner, but each of you will complete a FULL ROUND of Cindy at a time.

End with ”recovery” work of your choice at 120-130 BPM.

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A: Metcon (AMRAP – Rounds and Reps)

With a partner:



5 Pull-ups

10 Push-ups

15 Air Squats

*One athlete completes a full round at a time

Then right into part two.

B: Metcon (Time)

For Time:

“Annie x2”


Double Unders

Abmat Sit-ups

*One person works. Split as desired.

C: Metcon (No Measure)


20 Minutes of Bike, Jog, light sledpull, or row recovery

Categories: WOD

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