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