01/27/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

+

:90 Russian Baby Maker

+

:90 Partner Front Rack Drill off box

Metcon

Metcon (No Measure)

6:00 EMOM

20 DU or 40 Singles

10 Hollow Rocks

Weightlifting

Power Clean/Front Squat/Thruster (5:00 EMOM (115/75))

RX+

Power Snatch/OHS/Snatch Balance (5:00 EMOM (115/75))

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP

3 Person Teams

10 Box Jump/Step Downs (24/20)

10 Burpees

10 Russian KBS (1.5/1)

1 Person Working

1 Person Rowing

1 Person Resting
Partner A will complete entire 30 reps of BJ/Burpee/KBS while partner B will row for calories and partner C rests. Once Partner A completes 30 reps they will move on to rower, partner B will rest and partner C will begin 30 reps.

**Once person complete 30 reps is done, person on the rower must transition off the rower.

***Score will be total reps between calories and bj/burpee/kbs

Mobility

Olympic Squat Drill on Wall 2:00

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