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