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