10/01/2015

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)

@0:00

10 minute EMOM

3 pulls ups, 5 push ups, 8 air squats

(RX+ 5, 10, 15)

@15:00

10 minute EMOM

Min 1- 100m Sprint

Min 2- :30 max slam balls

@30:00

10 minute EMOM

Min 1- :30 row for calories

Min 2- :30 KBS (RX+ KB snatch)
Score totals for SB.Row.KB Only

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