Team Slow & Steady!

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is meant to be slower. Focus on your quality of movement for each: rowing, barbell cycling, and double unders. All three of these movements will likely be in the open this year so rather than pushing your pace shoot for quality over quantity today. Effort should be around 70%.

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A: Warm-up (No Measure)

Partner + Grab Barbells

AMRAP 8 of:

Row 100 Meters (each)

7 Hang Power Cleans (each)

21 Double Unders (each)


Add weight to barbell performing sets of 3 until you reach work weight.


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 26 with a partner:

30 Hang Power Cleans (135, 95)

60 Calorie Row

120 Double Unders

*One person works. Split as desired.
L3: (115, 75)

L2: (95, 65) (Double Under Attempts)

L1: (75, 55) (Single Unders x 2)

*Alternate Options for 60 calorie Row:

400 Meter Run or 45 Calorie Bike or Ski Erg

Extra Credit

C: Metcon (Weight)

Tabata (8 x 20s work/10s rest)

KB March

Categories: WOD