09/10/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Karaoke

1 Lap Skipping Knee Pulls

1 Lap Bunny Hops

+

2 Rounds

10 PVC Pass Throughs

10 PVC Strict Press

10 PVC Squat Jumps

2 Wall Walks

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

30:00EMOM

Min 1: 8 ring rows + 4 V-ups

(RX+ 4 Pull Ups + 4 T2B)

Min 2: 100m sprint

Min 3: :30 max HRPU (RX+ HSPU)

Min 4: :30 sec max Singles (RX+ DU)

Min 5: 5 Burpee box jumps (24/20)
Score totals for Min 3 + Min 4 for entire EMOM

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