C2 – CrossFit


(No Measure)

4 Laps Jogging

2 Laps Skipping


Lap Skipping Knee Pulls

Lap Skipping Gate Openers

10 Squat Jumps

Lap Broad Jumps

Lap Spider Mans

Lap Inch Worms


2 Rounds

10 No Push Ups Burpees

10 Slam Balls


2 Laps on Sled (45/25)


Metcon (AMRAP – Rounds and Reps)


5:00 AMRAP

10 DU or 20 SU


***Rotate after each round***

WOD (Workout of the Day)


Perform as many reps as possible for each movement within the 1:00 time before partner takes over and continues for another minute.

You will rotate through each of the 5 movements 3 times. We will forego the 1 minute rest as you each will rest at each station.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
SDLHP = Russian KBS (1.5/1)


Partner Calf/Hamstring Smash w/ BB

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