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CrossFit Carolina Beach – CrossFit

Pick your heat time and sign up for potluck style bar-b-q

– Metcon: Today’s piece is meant to challenge your work capacity and ability to repeat efforts even though rest is built in. This can be split however you choose.

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A: Warm-up (No Measure)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Everytime one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

*This warm-up will be done for 8 minutes then Reminder of time you’ll review Barbell Carry + Sledpull


B: Power Clean + Push Jerk (3 x 1. Rest 60s.)

*If you’re performing the “alternate option” today you’ll forgo this warm-up start warm-up all movements.


C: Metcon (Time)

For time in teams of 2:

1 Mile Barbell Carry (135, 95)

1 Mile Sledpull Powerwalk (moderate-heavy)

30:00 Time Cap

Alternate Option:

AMRAP 30 – 4 stations of:

50 Yard Sledpush

50 Yard Farmer Carry

50 Yard Stone Carry or Heavy Sandbag or DBall Carry

50 Yard Overhead KB Carry

*Rest as needed between stations and after a completed round (60s)

Extra Credit

D: Metcon (No Measure)

5 Minutes of “easy” Bike or Walk

Categories: WOD

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