CrossFit Carolina Beach – CrossFit

– Metcon: Work with a partner today splitting work evenly – one athlete works for 30s and then the other partner works for 30s. The resting athlete should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today.

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A: Warm-up (No Measure)

With your partner:

Run 400 Meters with a medball


30 Partner Wall balls

30 KB SDHP (15 each)

30 Ground to Overhead with a plate (15 each)

30 Ft. Front Rack Carry (30 ft. each)


400 Meter run with medball

*Pass the medball off during the run however people like


B: Metcon (AMRAP – Reps)

5 Rounds x 60s each station with a partner:

1) Wall balls (20, 14)

2) SDHP (53, 35)

3) Row for Calories

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

5) Front Rack Carry (53, 35)

6) Rest x 60 seconds
*Score = total reps

*Split into 30s of work per athlete

*Athlete choice of scaling today

Extra Credit

C1: Double Leg Band Curls (3 x 30-50. Rest 60s.)

C2: Metcon (No Measure)

On their own:

10 Minutes of “Recovery” work. Options include:

– easy row

– easy Sledpull Powerwalk

– easy jog

– easy bike

*Whichever they choose will be done for 10 minutes without stopping at a conversational pace.

Categories: WOD

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