C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man Lunges
Lap Frankenstein’s w/ Toe Touch
+
1 Round
50 DU/100 Singles
10 Bow & Bends
10 Cat Cows
10 K2E/T2B
50m FW
50m Waiters Carry
Tabata Mountain Climbers (AMRAP – Reps)
(R/L = 1)
Score Lowest Round
Weightlifting
5:00 Tech Work
Hang Power Clean + Power Jerk (2 x 2 @ 95+%)
WOD (Workout of the Day)
Metcon (6 Rounds for reps)
Every 3:00 for 18:00 (6 Rounds)
1:30 AMRAP
5 HPC + 5 S20 (60% of 1RM)
Max SU
1:30 Rest/Walk
RX+
DU
Mobility
2:00 Rear Delt Smash w/ Lax Ball
(per shoulder)