04/01/2015

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

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