Sept 8

CrossFit Carolina Beach – CrossFit

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Metcon (No Measure)

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the

medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete

their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After

each set remove one medball until you only have two athletes left and one medball.

Metcon Prep

B: Metcon (No Measure)

2-3 Rounds of:

5 Goblet Squats

5 Burpees

5 T2B

Rest as needed between sets.


C: Metcon (Distance)

In teams of 3 with a running clock:


Max Distance Farmer Carry (70, 53)


Max Rounds of:

21 Burpees

1 Rope Climb

21 Goblet Squats (70, 53)

1 Rope Climb

21 T2B

1 Rope Climb


Max Distance Farmer Carry
L3: (53. 35)

L2: (45, 25)

L1: (35, 25)

*Score = Total Distance

Extra Credit

D: Metcon (No Measure)

5 Minutes of Light Foam Rolling After Class

Categories: WOD

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