C2 – CrossFit
Warm-up
Rowling (No Measure)
To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m
3 Frames Per Athlete
***1 Burpee for every 1 Meter +/- from 100m
***5 Scap Push Ups + 5 Spider Man Lunges per leg btw each frame
Conditioning
Power Clean (7:00 EMOM 3 PC @ 50-60% + 4 Burpees)
At the top of each minute perform 3 Power Cleans and 4 Burpees
WOD (Workout of the Day)
Athletes choice….7 rowers….3 AD’s…..first come/first serve!
“Death by 10 Meters” (AMRAP – Rounds and Reps)
Add 10 meters each additional minute until unable to complete required sprints in that minute
Or….
“Death by 1 Cal” (Calories)
Add 1 Cal on either Rower or AD each minute unto unable to complete required calls in that minute
Mobility
:90 Quad Smash w Barbell (per leg)