C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
2 Rounds
10 Partner Sit Ups
10 Partner Push Ups
10 Partner Burpees
+
:90 Russian Baby Maker
+
:90 Partner Front Rack Drill off box
Metcon
Tabata Wall Balls (AMRAP – Reps)
Score Lowest Round
Weightlifting
**Wear Hip Circle for All Reps**
Front Squat (1 x 10 @ 40%)
Front Squat (1 x 8 @ 50%)
Front Squat (1 x 6 @ 60%)
Metcon
Metcon (No Measure)
For time
3 Person Team
1500m Row
33 Thrusters (45/35)
33 Pull Ups
1500m Row
Row will be divided between 3 teammates***
Each TM will complete 33 Thrusters + 33 Pull Ups
All 3 TM must complete 33 thrusters each before moving on to 33 pull ups each
Mobility
Shoulder Smash w/ Barbell