C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
15 Squats w/ Hip Circle
15 Bridge Drills
15 Wall Balls
15 Squat Jumps
Sled Lap AFAP 45/25
20-30 UB DU or 50 UB Singles
Weightlifting
5:00 Tech Work on Power Cleans (Bar Only)
Power Clean (Every 2:00 for 10:00 (5 Sets) )
Set 1: 5 TnG @ 40%
Set 2: 5 TnG @ 50%
Set 3: 4 TnG @ 60%
Set 4: 3 TnG @ 70%
Set 5: 3 TnG @ 75%
Conditioning
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
40 DU (80 SU)
20 WB
10 DL (95/65)
RX+ (155/105)
Mobility
2:00 Standing Straddle