CrossFit Carolina Beach – Competitors Training

– Recovery: Nothing today should be overly challenging and your heart-rate should stay inside of 150 BPM. Whatever time remains after 1200 meters of initial work is complete split that time between rowing and jogging however you see fit. Denote your total amount of work on rower/running and how much time you had after the initial work was complete.

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A: Metcon (No Measure)

40 Minutes on the clock:

400 Meter Easy Sledpush (light jog or walk)

400 Meter Easy Sledpull

400 Meter Sledpull Rows

Remaining time: Max Distance easy jog and row

*split running and rowing time evenly.

Accessory Work

B: Metcon (No Measure)


Light DB Bench Press

Supinated Grip Banded Pull-aparts

*This is recovery work and should be completed UB.

Categories: WOD

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