Sept 18

CrossFit Carolina Beach – CrossFit

View Public Whiteboard


A: Metcon (No Measure)

400 Meter Jog then,


Squat Thrust

Alt. DB Snatch

*10s Elbow Plank after each set.


B1: Handstand Push-ups (3 x submax (any style). Rest 45s.)

Rx+: Strict

Beginner: Box Push-ups

B2: Strict Pull Ups (3 x submax: Rest 45s.)

Chin over bar. Play around with mixed grip and supinated
Set #1: Wide Grip, Pronated

Set #2: Shd width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip

*Beginner: Partner Assisted


C: Metcon (AMRAP – Rounds and Reps)


10 Alt. DB Snatch (50, 30) (total)

10 Burpees

200 Meter Run
Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)

L3: (45, 25)

L2: (35, 20)

L1: (30, 15) (10 Squat Thrusts each round)

Extra Credit

D: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Categories: WOD

Previous Post:


Next Post: