C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
4:00 @ Moderate Pace
5 Dive Bombers
5 Spider Man Lunges
5 Shoulder Reach Throughs
5 Scap Push Ups
Weightlifting
Back Squat (1 x 20 (add 5-10#))
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Mobility
2:00 Forearm Smash