C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Walking Quad
Lap Walking RDL
Lap Lateral Lunges
+
2 Rounds
5 PVC Pass Throughs
5 PVC Back Squats
5 PCV DL
5 PVC Thrusters
5 Scap Push Ups
5 Fire Hydrants (per side)
Weightlifting
5:00 Tech Work (Bar Only)
Hang Power Clean (3 x 3 @ 80-85%)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
9 Deadlifts (75/55)
9 Hang Power Cleans (75/55)
9 Box Jump/Step Downs (24/20)
RX+
(95/65)
***27 reps in round***
Mobility
:90 Frog Stretch