CrossFit Carolina Beach – CrossFit

– Metcon: Today you’ll work in teams of 3 with one person working at a time. Split however you choose. This workout ends with recovery work that will be done on your own (not in teams of 3.)

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A: Warm-up (No Measure)

Get into teams of 3:

Grab a light set of DBs and Complete 10 DB Hang Power Cleans each person


“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.


B1: Metcon (AMRAP – Rounds and Reps)

In teams of 3 with a running clock:

0:00-15:00 AMRAP:

600 Meter Run

90 Wall balls (20, 14)

180 Double Unders

B2: Metcon (AMRAP – Rounds and Reps)

17:00-32:00 AMRAP:

600 Meter Medball Run (20, 14)

60 DB Hang Power Cleans (50, 35)

120 Air Squats

B3: Metcon (No Measure)

32:00-42:00, on your own at an easy pace, Recover:

3 Options:

Easy Row

Easy Bike

Easy Jog

*Choose 2 and perform 5 minutes of each.
L3: (40, 30)

L2: (14, 10) (Double Under Attempts) (35, 25)

L1: (10, 8) (Single Unders) (Light DBs)

Extra Credit

C: Banded Pull-apart (4 x 40-50. Rest 60s.)
*Use a light band and complete 40-50 UB reps

Categories: WOD

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