Subtle AMRAP

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s piece the challenge is to maintain consistent output across all AMRAPs. While each AMRAP is similar there are some subtle differences that will challenge you in a different way. Your score today is your total amount of rounds + reps.

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A: Warm-up (No Measure)

Alternating Tabata:

1a) Single Unders

1b) OH Plate Hold



Ground to Overhead with a plate

Walking OH Plate Lunges (total reps)

Abmat Sit-ups


Run 200 Meters


B: Metcon (AMRAP – Rounds and Reps)

With a running clock:


Row 250 Meters

15 Abmat Sit-ups

50 Double Unders

Rest 30s between Rounds


Row 250 Meters

15 Ground to Overhead with a plate (45, 25)

100 Single Unders

Rest 30s between rounds


Row 250 Meters

10 Walking OH Lunges w. plate (45, 25) (total)

50 Jump Rope, Single Leg jumps (25 each side)

Rest 30s between rounds
L3: (35, 15)

L2: (25, 10) (Double Under Attempts)

L1: (15, 10) (Single Unders) (Walking BW Lunges)

*Score = total rounds + reps

Extra Credit

C: Reverse Hyper (2 x 25@light. Rest 60s.)


Worlds Greatest Stretch x 30s each pose.

Categories: WOD

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