The Running Clock

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout consists of a variety of less conventional work that will challenge your lungs and posterior chain. All work will be completed with one person performing a full set at a time.

View Public Whiteboard


A: Warm-up (No Measure)

400m jog with a buddy. Then, with a light KB, perform the following for :20 on/:10 of:

1-Arm KB Swing – R

1-Arm KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Lateral Burpee over the KB

KB Windmill – R

KB Windmill – L

Goblet Reverse Lunge – R

Goblet Reverse Lunge – L

KB Weighted Situp


B: Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:


Max 100 Meter Sledpushes (moderate weight)

*One athlete completes a full set a time

10:00 – 20:00

Max Reps KB Circuit:

8 Russian Swings Left

8 Russian Swings Right

8 Goblet Squats

8 1-Arm KB Rows each side

*Client choice of weight

*One athlete completes a full set a time

20:00 – 30:00

Max Distance Barbell Front Rack Carry (135, 95)

30:00 – 40:00

Easy Bike or Row Recovery

Extra Credit

C: 5 Minutes of P. Breathing (Time)

Categories: WOD

Previous Post:


Next Post: