11/03/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Lateral Shuffle

2 Laps Skipping

+

2 Rounds

50 DU/100 Singles

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m Waiters Carry (25R/25L)

150 Row Sprint

Weightlifting

5:00 Tech Work

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Hang Power Clean + Power Jerk (4 x 4 @ 70-75%)

WOD (Workout of the Day)

Metcon (Time)

10-1

S20 (95/65)

V-Ups

Immediately into…

1-10

Hang Power Cleans (95/65)

Step Ups (24/20)

RX+

(135/95)

T2B

BJ

Mobility

2:00 Rear Delt Smash w/ Lax Ball

(per shoulder)

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