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: ME @ 75%
Conditioning
Indy (Time)
5 RFT
5 Burpees
10 Box Jumps (24/20)
15 Russian KBS (1.5/1)
20 Sit Ups
(12:00 Time Cap; 30 WB Penalty for Not Finishing)
Mobility
2:00 Standing Straddle