10/21/2015

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

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