C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m
+
4 Laps Skipping
4 Laps Lateral Shuffle
+
:90 Squat Jumps (:03 Pause at bottom)
:30 Rest
:90 HRPU @ 2020
:30 Rest
x 2
Gymnastics
Plank Holds (:60 Hold/:30 Rest x 3)
RX+
Wtd Planks
Weightlifting
Deadlift (Every 2:00 for 8:00 (4 Sets) 3 @ 85%)
WOD (Workout of the Day)
Metcon (Calories)
15:00 EMOM:
Minute 1: 8 Hang Squat Cleans (95/65)
Minute 2: :30 Row for Cal
(start the row at :15 finish @ :45)
Minute 3: 6-8 Strict Pull-Ups
RX+
HSC = (135/95)
Strict Pull = Weighted
***Score total cals only****
Mobility
:90 Hip Smash w/ Lax Ball (Per Side)