C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
15 Squats w/ Hip Circle
15 Bridge Drills
15 Wall Balls
15 Squat Jumps
Sled Lap AFAP 45/25
20-30 UB DU or 50 UB Singles
Weightlifting
5:00 Tech Work on Power Cleans (Bar Only)
Power Clean (10:00 Build to HS)
Rest exactly 4:00
CP-Battery Test #1 (AMRAP – Reps)
8:00 AMRAP @ 90% of Today’s HS
Conditioning
Ms. Helen (Time)
3 RFT
Run 400m
21 Russian KBS (1.5/1)
12 Ring Row
Or
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mobility
2:00 Standing Straddle