C2 – CrossFit
WOD (Workout of the Day)
Metcon (Weight)
Running Clock:
0:00-4:00
RX = Find Max Clean
RX+ = Find Max C&J
Metcon (AMRAP – Rounds and Reps)
4:00-8:00
AMRAP
100m Row Sprint
5 Burpees over Erg
Metcon (AMRAP – Reps)
8:00-10:00
RX
Max Front Squats (From Ground)
(75/55)
RX+
Max Thrusters (95/65)
Metcon (AMRAP – Reps)
10:00 AMRAP
Buy In:
RX = 200 Singles
RX+ = 100 Dubs
Then….
50 Wall Balls
50m Sprint
40 KBS (RX) Alt KB Snatch (RX+)
50m Sprint
30 HRPU (RX) Deficit HSPU (RX+)(4”/2”)
50m Sprint
20 Pull Ups/Ring Rows (RX) CTB (RX+)
50m Sprint
10 Box Step Over (24/20) (RX) BJO (24/20) (RX+)
50m Sprint
**Scoring on last AMRAP
Possible
400 reps possible per round for RX
300 reps possible per round for RX+
10 reps for every 50m Sprint completed