C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
2 Rounds
10 Partner Sit Ups
10 Partner Push Ups
10 Partner Burpees
+
:90 Russian Baby Maker
+
:90 Partner Front Rack Drill off box
Metcon
Metcon (AMRAP – Reps)
Tabata Flutter Kicks
(L/R = 1)
Weightlifting
Tempo Squat @ 23X1
**Wear Hip Circle for All Reps**
Front Squat (1 x 10 @ 40%)
Front Squat (1 x 8 @ 50%)
Front Squat (1 x 6 @ 60%)
Metcon
Metcon (No Measure)
12:00 EMOM
20 DU or 40 Singles (:30 Cap)
10 Alt. Mountain Climbers
Mobility
Shoulder Smash w/ Barbell