10/27/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Lateral Shuffle

2 Laps Skipping

+

2 Rounds

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m Waiters Carry (25R/25L)

150 Row Sprint

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

5 Rounds

:30 ME Hang Power C&J (@ 70%)

:30 Rest

:30 ME Single Unders (RX+ = DU)

:30 Rest
***Use 70% of Today’s HS for WOD***

Mobility

Forearm Smash w/ Lax Ball

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