11/13/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m SB Toss

+

20m Duck Walk

20m Butt Kickers

20m High Knee Jumps

x 2

Metcon

(No Measure)

Starting @ 0:00

7:00 Clean & Jerk Practice

Metcon (Time)

Starting @ 7:00

9-7-5-3-1

C & J (95/65)

***25 DU or SU btw rounds***

Metcon (Weight)

Starting @ 15:00

10 DL @ 185/135

Rest 2:00

10 DL @ 185/135
***put weights in notes***

Metcon (No Measure)

Starting @ 22:00

21:00 EMOM

Min 1: 50m Sprint

Min 2: 10 T2B or V Ups

Min 3: 10 Lateral Jumps over Bar

Mobility

2:00 Russian Baby Maker Hold

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