C2 – CrossFit
Conditioning
Metcon (Time)
A. Guys vs. Girls
5 Minutes to Max Sled Laps
5 Minutes to Max Cals on Row
Guys Dampers on 1
Ladies Dampers on 10
3 Rowers @ 1 x – No more than 20 pulls per person
B. Team WOD
Buy In:
100 Step Up/Step Downs
10-8-6-4-2
Goblet Squat (1.5/1)
V Ups
Buy Out:
Run 800m
**Only one partner working at a time on the run.** **Partner 1 will complete 10 reps of both movements then partner 2 will do 10 reps of both movements. They will continue this until they finish
Athletes may divide work as they see fit.