09/17/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Karaoke

1 Lap Skipping Knee Pulls

+

2 Rounds

10 PVC Pass Throughs

2 Wall Walks

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

@0:00

10 minute EMOM

5 thrusters (95/65) + 5 lateral hops over the bar

@15:00

10 minute EMOM

Min 1- :30 max sit ups

Min 2- :30 max wall balls

@30:00

10 minute EMOM

Min 1- 100m Sprint

Min 2- 5 burpee box jumps
Score totals for 2nd EMOM Only

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