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