C2 – CrossFit
Weightlifting
Warm-up
(No Measure)
400m Jog
+
4 Min
5 Rocking Sumo Squats
5 Dive Bombers
5 Scorpions
5 Spider Mans (per side)
Weightlifting
Weighted Pull-ups (3 x 6-8 )
Back Squat (6 x 2 @ 80%)
Metcon
Metcon (AMRAP – Reps)
12:00 EMOM
Even – :30 Max Effort Row (cals)
Odd – :30 Max Hand Release Push Ups
Score is total calls + total HRPU
RX+
HRPU = HSPU
Mobility
:90 Pigeon Stretch Per Leg