Regular class today! 10am

CrossFit Carolina Beach – CrossFit

No beach workout due to weather!

Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though, and you should be able to move consistently splitting work with your partner as you see fit.

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A: Warm-up (No Measure)

300 Meter Jog,


2 Rounds of:

5 Sumo Deadlifts

5 Sumo Deadlift high pull

5 hang muscle snatch

5 Tempo OHS (3131)

10 Scapular pull-ups – wide grip

*Bar down; switch partners.

*Add weight for a second round

*Give athletes a few minutes to warm up and strategize. If you have the time it wouldn’t hurt to run a quick one round rehearsal with 5 reps of each movement for each partner.


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 w. a partner:

600 Meter Run

50 Wall Balls (20, 14)

40 T2B

30 SDHP (75, 55)

20 Overhead Squats (75, 55)

10 Box Jump Overs (24, 20)

*One person works at a time. Split as desired

L2: (14, 10) (65, 45) (20, 15)

L1: (10, 8) (55, 35) (20, 15 – step-ups)

Extra Credit

C: Warm-up (No Measure)

10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.

Categories: WOD

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