C2 – CrossFit
Warm-up
(No Measure)
1 Arm Circle
1 Jumping Jack
+
:90 Practice Smily Face
:90 Practice Frowny Face
:90 Practice Angry Face
:90 Practice Game Face
Conditioning
Metcon (Time)
“Triple Murph”
For Time:
3 Mile Run
300 Pull Ups
600 Push Ups
900 Squats
3 Mile Run
***If you have a #20 vest or body armor wear it.
RX+
PU = CTB
PU = HSPU
Squats = Front Squats @ 135/95
Partition pull ups, push ups and squats as necessary.
Time Cap:
2 Hours
Metcon (Time)
If you finish “Triple Murph” within :30
21-15-9
Thrusters @ 225/185
Burpee Box Jump 42/36
Mobility
1 Squat