C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
1 Lap Spider Mans
1 Lap Gate Openers
1 Lap Karaoke
1 Lap Skipping Knee Pulls
+
2 Rounds
10 PVC Pass Throughs
10 PVC Strict Press
10 PVC Squat Jumps
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
@0:00
10 minute EMOM
5 Power Cleans (95/65) + 5 Bar Facing Burpees
@15:00
10 minute EMOM
Min 1- :40 wall balls (20/14)
Min 2- :40 box jumps (24/20)
@30:00
10 minute EMOM
Min 1- :40 row for calories
Min 2- :40 max jump rope (RX+ DU’s)
Score total reps for 2nd and 3rd EMOMs