C2 – CrossFit
Warm-up
(No Measure)
200m Slam Ball Jog
+
10 SB
10 Push Ups on SB
10 SB Squats
x 3
Metcon
Metcon (Weight)
Starting @ 0:00
16:00 EMOM
E: 4 Strict Press + 4 Push Press (95/65)
O: 10 KBS (1.5/1)
Metcon (Calories)
Starting at 25:00
15:00 EMOM
Min 1: 10 Squat Jumps w. SB (30/20)
Min 2: 5 SB Burpees (30/20)
Min 3: :30 Max Effort Row for Cals
**Record Cals from Row**
Mobility
Quad Smash w/ Foam Roller or Bar
:60 per leg