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)