10/15/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Karaoke

1 Lap Skipping Knee Pulls

+

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

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