C2 – CrossFit


Metcon (Time)

Teams of 3…

Workout A:

3 rounds for time:

1k row

50 air squats

50 push ups

50 lunges

—-5:00 rest—-
**One team member works at a time. Each team is responsible for holding one 20 lb. slam ball overhead at all times. Dropping the ball is a 9 burpee penalty.

Metcon (AMRAP – Reps)

Workout B:

5:00 amrap:

Slam balls/plank/hollow body

Score: # of slamballs
Everyone works – All teams must have one person on slam balls, one person in hollow body position and one person in plank position. If a team member drops out of hollow body or plank, slam ball reps do not count.

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