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