Partner Up

CrossFit Carolina Beach – Competitors Training

– Metcon: You will work with a partner today completing a full round at a time. This should allow you to maintain a higher level of effort for each 10 minute AMRAP.

Loading should allow for UB sets so making sure pull-up scaling and barbell loading is on point is important.

This workouts ends with ”recovery.” This is to drive the parasympathetic nervous system. You have the option here of completing a row, jog, light sledpull, bike or ski erg. This should be EASY/CONVERSATIONAL work where your heart-rate does NOT exceed 50% of Max.

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A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
10 Deadlifts (155, 105)

10 Box Jumps w. step down (24, 20)

10 Wallballs (30, 20)

B: Metcon (AMRAP – Rounds and Reps)

12:00-24:00 AMRAP:
8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups

C: Metcon (No Measure)

26:00-46:00 RECOVER:
Easy Jog, Bike, Row, or Sledpull for Recovery

D: 5 Minutes of P. Breathing (Time)

Categories: WOD

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