C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
5:00 @ Moderate Pace
10 Squats
10 Scap Push Ups
10 Shoulder Reach Throughs (per side)
10 Cobras
C2 Mash
Metcon (AMRAP – Rounds and Reps)
At the 0:00
5:00 AMRAP
7 Squat Cleans (95/65)
7 Pull-ups
Metcon (AMRAP – Rounds and Reps)
At the 10:00
5:00 AMRAP
5 Power Cleans (95/65)
5 HSPU or HRPU
Metcon (AMRAP – Rounds and Reps)
At the 20:00
5:00 AMRAP
AMRAP 5 minutes of:
10 Calorie Row
10 Lateral Hops over 12″ Hurdle
Metcon (AMRAP – Rounds and Reps)
At the 30:00
5:00 AMRAP
10 Slam Balls (30/20)
10 Alt. Mtn Climbers (R/L = 1)
Mobility
2:00 Quad Smash w/ Barbell (each leg)